Which statement is true regarding Ballistic dynamic stretches and ROM gains?

• A. Always produce sustained ROM gains
• B. Increase ROM permanently
• C. Do not result in sustained increases in ROM
• D. Never affect ROM

Answer: (C)

Ballistic dynamic stretches typically don’t create lasting improvements in range of motion. They involve quick, bouncing movements that push joints through a range, but the rapid action can trigger the stretch reflex, causing the muscle to contract rather than lengthen. This reflexive activity limits the extent of permanent lengthening, so any gains in ROM tend to be temporary and revert after the activity ends. For true, lasting ROM improvements, longer-duration stretching approaches that lengthen the muscle–tendon unit over time—like static stretching held for a period or other modalities such as PNF—performed consistently are more effective. Ballistic stretches can be useful for warm-ups or preparing for dynamic activity, but they’re not a reliable method for achieving sustained ROM gains.