Ballistic stretching
At least one paper behind this review states what this option was measured against. That is not a ranking, and this option carries no evidence profile of its own.
- pre-activity preparationMobility & Flexibility · 10 papers put it here (7 stated, 3 inferred)
- standalone mobility sessionMobility & Flexibility · 1 paper put it here (inferred by the extraction, not stated in the paper)
- post-activityMobility & Flexibility · 1 paper put it here (inferred by the extraction, not stated in the paper)
- joint-specific ROMMobility & Flexibility · 3 papers put it here
Involves fast bouncing movements to achieve a greater ROM, but specific speed or pressure not mentioned.
Chronic effect of different types of stretching on ankle dorsiflexion range of motion: Systematic review and meta-analysis.Performed while standing with feet slightly narrower than shoulder width, flexing at the waist by extending hands toward toes. Repetitive bouncing movements to produce muscle stretch, moving into and out of the stretch each second to a point of mild discomfort. 10 sets, 30 seconds rest between sets. 3 times a week for 4 weeks.
Chronic Stretching and Voluntary Muscle ForceInvolves a bouncing motion; no specific details on body position, hold duration, or number of repetitions.
The Relation Between Stretching Typology and Stretching Duration: The Effects on Range of MotionUncontrolled movements of higher velocity with bouncing actions.
Acute Effects of Dynamic and Ballistic Stretching on Flexibility: A Systematic Review and Meta-analysis.Standing wall push with up and down movement at one movement per second, repeated five times per leg, 20 seconds hold, 20 seconds rest.
Effect of static and ballistic stretching on the muscle-tendon tissue properties.60 bounces per minute, 17 stretches per set for three sets.
Stretching: Mechanisms and Benefits for Sport Performance and Injury PreventionThree sets of 20 seconds on each leg, with 10 seconds recovery between sets. Exercises are performed to maximum muscle shortening without bouncing, following a metronome rhythm.
Acute effects of voluntary isometric contractions at maximal shortening vs. ballistic stretching on flexibility, strength and jumpVoluntary maximum dorsiflexion of the ankle with rhythmic movements at 30 movements per minute, progressing in speed over 30 seconds to reach maximum amplitude.
THE EFFECT OF STATIC,BALLISTIC, AND PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION STRETCHING ON VERTICAL JUMP PERFORMANCE
Nothing states what this option's dose measures — no library step prescribes this option and its review states no dose unit.
30 seconds per stretch, 2 sets, 5 stretches per set
The Acute Effects of Dynamic and Ballistic Stretching on Vertical Jump Height, Force, and Power
Equipment is a property of the movement and is authored, never derived from the evidence corpus (docs/research/round2/ROUND2_KNOWN_CORRECTIONS.md §1). This option resolves to no catalogue exercise, so nothing has authored it yet.
Requires coordination and flexibility for rapid movements.
Maximal Strength, Number of Repetitions, and Total Volume Are Differently Affected by Static-, Ballistic-, and Proprioceptive Neuromuscular Facilitation Stretching
Involves fast bouncing movements to achieve greater ROM.
Chronic effect of different types of stretching on ankle dorsiflexion range of motion: Systematic review and meta-analysis.Involves higher velocity and uncontrolled movements, which can be considered a progression due to increased intensity compared to DS.
Acute Effects of Dynamic and Ballistic Stretching on Flexibility: A Systematic Review and Meta-analysis.Rhythmic movements at 30 movements per minute for 30 seconds with progressive velocity.
THE EFFECT OF STATIC,BALLISTIC, AND PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION STRETCHING ON VERTICAL JUMP PERFORMANCEMovement velocity or frequency can be adjusted to make the protocol easier or harder.
Muscle Stretching: Exploring the Impact of Different Modalities on Maximal Range of Motion and Strength with Practical RecommendationsRapid bouncing for 30 seconds at 126 beats per minute.
The Acute Effects of Dynamic and Ballistic Stretching on Vertical Jump Height, Force, and PowerBobbing in 1:1-second cycles for 1 minute.
Acute Effect of a Ballistic and a Static Stretching Exercise Bout on Flexibility and Maximal Strength
The papers behind this option report nothing on contraindications, which is not the same as saying there are none.
No row describes the setting.
- Static stretching — a paper measured this option against it“Static stretching (SS” · P. Żmijewski, P. Lipińska, A. Czajkowska, A. Mróz, Paweł Kapuściński, K. Mazurek (2020) · 10.2478/hukin-2019-0043
- Dynamic stretching — a paper measured this option against it“dynamic-ballistic stretching (DS” · P. Żmijewski, P. Lipińska, A. Czajkowska, A. Mróz, Paweł Kapuściński, K. Mazurek (2020) · 10.2478/hukin-2019-0043
- Dynamic stretching — a paper called these interchangeable“dynamic stretching is preferred for repeated sprint performance” · P. Żmijewski, P. Lipińska, A. Czajkowska, A. Mróz, Paweł Kapuściński, K. Mazurek (2020) · 10.2478/hukin-2019-0043
- Static stretching — a paper called these interchangeable“static stretching” · Ishfaq Bashir Bhat, Anis Elina Shazwani Binti Mohd Nadzri (2024) · 10.36948/ijfmr.2024.v06i06.31533
- PNF stretching — a paper measured this option against it“Static stretching was compared against ballistic and PNF stretching” · E. Thomas, A. Bianco, A. Paoli, A. Palma (2018) · 10.1055/s-0044-101146
A paper measuring one option against another does not make the two interchangeable, and it does not say which to choose. These are listed as what the papers did, and nothing here proposes a substitution.