Ballistic and dynamic stretching techniques, along with the importance of controlled stretching, are crucial for injury prevention in fitness routines.
Ballistic stretching is a type of stretching that involves forceful bouncing movements to quickly exaggerate the joint's range of motion without holding the position for a specific duration. It is criticized for its potential to cause injury due to the forceful nature of the movements and the risk of muscle soreness from the stretch reflex. Despite some benefits for athletes, many coaches consider ballistic stretching unsafe.
Dynamic stretching, on the other hand, refers to dynamic movements in a controlled manner without forceful bouncing motions. It involves performing exaggerated sports movements slowly and carefully, promoting flexibility and reduced risk of injury.
Stretching should be done slowly and in a controlled fashion while holding the stretch for at least 10 seconds to prevent activating the stretch reflex excessively and risking injury.
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