Ballistic stretching involves bobbing, bouncing, rebounding, and doing rhythmic types of movements. Ballistic stretching is a controversial form of stretching because it may cause microtears (very tiny tears) in the muscle, which can lead to muscle soreness. However, most active sports require ballistic movements. Therefore, ballistic stretching is a technique used to enhance sport-specific flexibility.
Experts agree that ballistic stretching can be safely worked into a stretching routine. If you are interested in using ballistic stretching for your sport, make sure your routine begins with smaller ballistic movements at slower speeds. Gradually build up to larger ballistic movements at greater speeds.