Muscle Stretching Techniques – Ballistic Stretching

Ballistic stretching involves a bouncing movement in which repetitive contractions of the agonist muscle are used, to produce quick stretches of the antagonist muscle. The ballistic stretching technique, although apparently effective in improving range of motion, has been criticized because increased range of motion is achieved through a series of jerks or pulls on the resistant muscle tissue. If the forces generated by the jerks are greater than the tissues' extensibility, muscle injury may result.

Successive forceful contractions of the agonist that results in stretching of the antagonist may cause muscle soreness. For example, forcefully kicking a soccer ball 50 times may result in muscular soreness of the hamstrings (antagonist muscle) as a result of eccentric contraction of the hamstrings to control the dynamic movement of the quadriceps (agonist muscle). Ballistic stretching that is controlled usually does not cause muscle soreness. 
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