Ballistic
Stretching
Karina Vickery (6005071)
Steven Hofman (6401374)
Aim of Seminar
A concise rationale for the
importance of ballistic stretching.
Clear and precise explanations for
the following:
o Component of Fitness
o Method of Training
o Principles of Training
o Progression
What is Stretching?
Stretching is the process of
elongation and stretch is the
elongation itself (Atler, 2004, pg.
53).
Types of Stretching
Ballistic Stretching
Static Stretching
Passive Stretching
Dynamic Stretching
Proprioceptive Neuromuscular
Facilitation
What is Ballistic Stretching?
Ballistic stretching uses the
momentum of a moving body or a
limb in an attempt to force it beyond
its normal range of motion
(University of Bath, n.d.).
An example of ballistic stretching is
quickly swinging an extended leg
forward until the movement is
stopped by muscles and tendons
that reach their maximum length
(fitness-science, 2015).
Should We Use it?
Advantages Disadvantages
Can be used for warming up Range of motion does not
increase.
Development of dynamic Risk of injury
flexibility
Effectives Decrease in max strength if done
before strength training
Team camaraderie Inadequate tissue adaption
Interest Inadequate neurological
adaptations
(University of Bath, n.d.;
Simon Fraser University, n.d.)
Component of Fitness
Flexibility
Derives from the Latin flectere or flecibilis
to bend.
Defined as the ability to be bent, pliable
(Alter, 2004, pg.3)
According to Alter (2004), the simplest
definition is the range of motion (ROM)
available in a joint or group of joints
(pg.3).
Gymnastic events require substantial joint
flexibility.
Component of Fitness
Remember, stretching and ROM
exercises are not synonymous
terms (Kisner and Colby, 2002, pg.
187).
Quick stretching movements are
potentially dangerous and can lead
to muscle pulls or spasms (Wilmore,
Costill and Kenney, 2008, pg. 466).
Methods of Training
Flexibility Training
Flexibility training includes stretching
exercises for the purpose of increasing ones
range of motion (Washington State
University, 2016).
Why Should I Train This Way?
Increase the range of motion throughout a
joint.
Proper range of motion in the joints allows
for the natural alignment of the body to be
maintained throughout the day.
Methods of Training
There are many different types of
flexibility training, e.g. Dynamic and
Static flexibility training.
Dynamic stretching involves moving
parts of your body and gradually
increasing reach, speed of
movement, or both. (University of
Bath, n.d.).
Methods of Training
Static stretching Static stretching
involves a position that is held for a
period of time and that may or may
not be repeated. (Alter, 2004, pg.
159).
Static stretching is scientifically
based and is effective in enhancing
ROM. (Alter, 2004, pg. 159).
Training Principles
Specificity
Progression
Overload
Reversibility
Tedium
Frequency
Intensity
Time
Type
Progression
No progression with ballistic
stretching due to not being able to
increase ROM.
However it is possible to progress
with dynamic and static stretching.
Dynamic and static stretching allows
for progression due to small
incriminations of change
FIFA11+ Training Program
http://f-marc.com/11plus/home/
Reference List
Alter, M. J. (2004). Types and Varieties of Stretching. In M. J. Alter,
Science of Flexibility (3rd ed., pp. 157-181). North Shore City,
Auckland: Human Kinetics.
Fitness Science. (2015, January 18). The pros and cons of different
stretching methods. Retrieved July 25, 2016, from Fitness Science:
http://fitness-science.org/pros-cons-different-stretching-methods/
Kisner, C., and L.A. Colby. (1996). Theraputic exercise foundations and
techniques. 3rd ed. Philadelphia: F.A. Davis
Simon Fraser University. (n.d.). Flexibility. Retrieved July 25, 2016, from
Simon Fraser Univeristy:
http://www.sfu.ca/~leyland/Kin143%20Files/Flexibility.pdf
Washington State University. (2016). Flexibility Training. Retrieved from
University Recreation Exercise:
http://exercise.wsu.edu/flexibility/default.aspx
Kenny, W. L., Wilmore, J. H., & Costill, D. L. (2008). Physiology of Sport
and Exercise. Champaign, IL: Human Kinetics.
University of Bath. (n.d.). Types of Stretching. Retrieved July 25, 2016,
from Personal Home Pages:
http://people.bath.ac.uk/masrjb/Stretch/stretching_4.html
