Ballistic Stretching

With Ballistic Stretching, the stretch is achieved through momentum such as by kicking as high as possible. This approach to stretching is generally not encouraged as the risk of injury through over-stretching is high (particularly when practiced by an inexperienced athlete).
Within sporting activities, the ballistic stretch is a common cause of hamstring and shoulder injuries because the end point of the movement is almost impossible to control, depending on the speed and power employed in the movement.

By definition, in any method of stretching the part of the body is moved beyond its 'normal' range of motion. Using body momentum to stretch results in reduced control for a couple of reasons.



  • The mechanisms that sense position and stretch have reduced sensitivity beyond the normal range of motion (and may also be less sensitive at speed).
  • Outside normal range of motion, the capacity to exert muscular force drops significantly so that if you feel that you are overstretching, then you may not be able to stop.
Further articles in this series
Why Stretch?
Static Stretching
PNF Stretching
Stretching and Injury Prevention
What is Pilates
  More Pilates Tips
  Pilates - Apparatus or Mat?



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