Which type of stretching involves quick, bouncing movements?

Quick, bouncing movements are characteristic of ballistic stretching.

Ballistic stretching uses momentum to push a limb beyond its usual static range of motion, typically through repeated bouncing or jerking actions. The movement is not held at the end position; instead, the muscles are rapidly lengthened and shortened. It has traditionally appeared in athletic warm-ups and flexibility training, especially in activities that demand explosive or extended movements.

Ballistic stretching is often confused with dynamic stretching. Dynamic stretching also uses controlled movement through a range of motion, but it generally avoids bouncing and emphasizes smooth, deliberate repetitions. Static stretching, by contrast, places a muscle in a lengthened position and holds it there. PNF stretching uses alternating contraction and relaxation techniques, often with a partner or resistance.

Because uncontrolled bouncing can increase strain, ballistic stretching is best performed with good technique and sport-specific preparation. Modern warm-ups commonly favor dynamic movements before exercise, while static stretching is more often used after training or in separate flexibility sessions.