Ballistic stretching is best described by which of the following?

• A. An older stretching technique that uses repetitive bouncing motions and is generally not effective
• B. A slow, static lengthening held for 60 seconds
• C. A type of dynamic stretch performed without movement
• D. A PNF technique requiring a partner

Answer: (A)

Ballistic stretching uses rapid, bouncing movements to force a muscle beyond its normal length. This approach relies on momentum and often triggers a stretch reflex, causing the muscle to tighten rather than lengthen, which makes gains in flexibility unreliable and increases the risk of injury. Because of these issues, ballistic stretching is considered an older technique and generally not effective for improving flexibility. Other options describe static stretching (holding a lengthened position), dynamic stretching (controlled movement through a range of motion), or PNF with a partner—each a different modality with different mechanisms—so they’re not describing ballistic stretching.