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Ballistic training, also known as compensatory acceleration training, [1] [2] uses exercises which accelerate a force through the entire range of motion. [ 1 ] [ 3 ] It is a form of power training which can involve throwing weights, jumping with weights, or swinging weights in order to increase explosive power. [ 4 ]
An example of such a dynamic stretch is lunges. Another form of dynamic stretching is ballistic stretching, which is an active stretch that involves bouncing or swinging back and forth at a high speed in order to take a muscle beyond its typical range of motion using momentum.
Ballistic systems are capable of power outputs that are significantly greater than that of the muscles associated with the actual movement. One prime example of this is tongue projection in salamanders. [5] This decoupling of muscle work from body/limb work is a major benefit of elastic energy storage mechanisms.
A group of High School girls performing a ballistic stretch in a Physical Education session. Stretching is part of some warm-up routines, although a study in 2013 indicates that it weakens muscles in that situation. [1] There are 3 types of stretches: ballistic, dynamic, and static: Ballistic Stretches involve bouncing or jerking.
Ballistic stretching is separate from all other forms of stretching. It does not include stretching, but rather a bouncing motion. The actual performance of ballistic movements prevents lengthening of tissues. These movements should only be performed when the body is very warm; otherwise they can lead to injury.
Stretching is good for you, but it’s possible to take a good habit too far. Here’s what to know about stretching too much and overstretching.
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The results of these often contradictory studies have been associated with improved efficiencies for human or animal movements such as counter-movement jumps and running.