What Are the Definitions of Dynamic Stretching & Ballistic Stretching?

Stretching is an integral part of any effective fitness or training regime for athletes and fitness enthusiasts of any level. Dynamic and ballistic stretching techniques can be used in warm-ups, cool-downs or as part of a dedicated flexibility training regime. Stretching reduces the risk of injury and can increase athletic performance by increasing the range of motion and flexibility around a joint and surrounding muscles.

  1. Dynamic Stretching

    • Dynamic stretching is defined as stretching using movement to gently take you to your maximum range of motion. This can involve isometric or isokinetic muscle contractions. Gently circling your arms to stretch the deltoids and increase the range of motion in the shoulder is an example of dynamic stretching.

    Ballistic Stretching

    • Ballistic stretching is stretching using the momentum of a moving body or limb to push it beyond it's normal range of motion. Ballistic stretching involves jerky, bouncing motions to force the stretch further. An example is bouncing up and down to touch your toes with straight legs, stretching the hamstrings further each time.

    Advantages and Disadvantages

    • Ballistic stretching, although effective at increasing range of motion, forces muscles to contract and prevents them from adjusting to the stretch -- increasing the potential for muscle tightening and injury. Ballistic stretching should therefore be avoided unless the specific sport requires such movement, in which case a thorough warm-up must be completed beforehand. Dynamic stretching effectively reduces muscle stiffness and helps train the neuro-muscular pathways, important prior to training or competitions. For example, a sprinter may perform dynamic lunges to activate his neuro-muscular pathways and reduce tightness in his hip flexors. Dynamic stretching should be a key feature of every warm-up.

    Dynamic Vs Static Stretching

    • Static stretching involves stretching to the maximum range of motion and holding that position. After the muscle or muscle group adjusts, the stretch can be increased slightly. Static stretching is more effective than dynamic stretching at increasing the range of motion and should therefore be a feature of an effective flexibility program. However, static stretching does not reduce muscle stiffness and therefore will not reduce the risk of injury. Dynamic stretching is the more effective option for warming up before a sport.