Ballistic movements in fitness. Muscle strength. Development of strength. What is ballistic stretching and how does it differ from other types of stretching?

Stretching is one of the most underrated forms of fitness. It is most often associated with simple exercises such as “leaning forward and touching your toes,” so its importance is often underestimated, depriving yourself of the benefits of such a warm-up.

During the process of growth and aging, changes occur in muscle tissue. Incorporating stretching into a regular training schedule will ensure uniform muscle growth along the fibers and increase flexibility. This will give you the ability to move in any direction with ease and provide more energy to perform various actions.

In addition, stretching helps to achieve:

Increasing joint flexibility
Improves blood circulation in the muscles and joints that were targeted by stretching exercises
Increased energy levels as increased blood flow brings in more oxygen and glycogen
Improved motor coordination
Increases speed and strength

There are seven different types of stretching exercises, and while some of them overlap, and some are part of a standard training routine and are therefore nothing new, it's best to take a closer look at them and figure out what they do.

Active stretching

Swing your legs to the side, a typical element of active stretching

In active stretching, you take a certain position and maintain it only with the help of your own agonist muscles (prime movers). To hold the body in the desired position, agonist muscle groups have to tense, while antagonist muscles begin to stretch. For example, a stance in the position of a side kick, characteristic of martial arts, helps to stretch the adductor muscles, increases the flexibility of the athlete’s body and the height of the leg when striking.

The effect of active stretching is based on a physiological reaction called reciprocal inhibition. If one muscle group is held in a tense position for a long period of time, then the muscle groups opposite it do not need to remain tense, so they relax and stretch. Most often, the position must be held for no longer than 30 seconds, and sometimes results can be achieved in less than 10–15 seconds.

Active stretching is widely used in yoga classes. Martial artists and ballet dancers also use it heavily. Active stretching techniques improve performance in most sports.

Passive stretching

An example of passive stretching - the well-known split

Passive stretching is a form of stretching ideal for doing with a partner. In this case, it is necessary that the body remains completely passive, and all actions are performed with the application of external force (with the help of a partner). If training is carried out without a partner, body weight and gravity are used as an external force. For this reason, passive stretching is also called relaxed stretching.

An example of passive stretching is the well-known split. By spreading your legs as wide as possible and releasing your body weight on them, you allow your feet to naturally slowly slide further to the sides. Research has shown that passive stretching is ideal for muscle recovery from injury because it is done gradually and requires some time for each position.

Static stretching

Static stretching is perhaps the most common type of stretching exercise. In this case, it is necessary to hold the body for about 10–20 seconds in positions that require tension, but do not cause discomfort. This type of stretching is often used as part of a regularly performed warm-up in various sports, since with static stretching the body is not subjected to extreme stress. This has led to the misconception that stretching must be done during warm-up to prevent sports injuries, and that stretching improves athletic performance.

In 2013, three unrelated research projects looked at this issue from different perspectives. The first study, published in the Scandinavian Journal of Medicine & Science in Sports, found that incorporating static stretching into a warm-up routine reduced muscle performance and caused muscle instability, which could lead to increased muscle performance. injury rate, instead of reducing it.

A second study, published in the Journal of Strength & Conditioning Research, found that static stretching performed as part of a warm-up resulted in an immediate decrease in muscle performance. These findings were bolstered by a third study, published in the same publication, which found that the long-term benefits of pre-exercise static stretching were marginal at best.

Isometric stretching

Example of isometric stretching: “pushing the wall”

Isometric stretching is a type of stretching that involves the resistance of muscle groups caused by isometric contractions of the muscles being stretched. Examples of isometric stretching: “pushing the wall” to warm up the calf muscles, bending forward with your foot on a bar counter and trying to reach your head to your knee, and also a biceps stretch by placing your straight arm on the wall and applying force to it.

There is some evidence that isometric stretching exercises performed over a long period of time promote the development of muscle hypertrophy (increase in size). This is due to the fact that this type of stretching involves the resistance of muscle fibers.

Dynamic stretching

Dynamic stretching uses weak swings, with the help of which the body and limbs perform a full range of movements. Since during dynamic stretching the speed of exercises increases gradually, and the range of movements remains within the comfort zone, this type of stretching is most often recommended for use as a warm-up.

For golfers, boxers, martial artists and ballerinas, dynamic stretching is part of a standard intensive training complex. A 2011 study published in the European Journal of Applied Physiology found that dynamic stretching improved performance in sprinters and other intense athletes.

Program for dynamic stretching from darebee.com (clickable image)

Dynamic stretching training program

Another study, published in 2012 in the Journal of Sports Science and Medicine, compared the benefits of dynamic and static stretching for intensely training athletes. It turned out that athletes who used only dynamic stretching in their warm-up showed better results than those who performed static stretching exercises. However, the greatest increase in range of motion (ROM) was demonstrated by athletes who combined both types of stretching. This suggests that better results can be achieved by creating a mixed warm-up complex.

Ballistic stretching

Ballistic stretching is a type of stretching that uses jumping and sudden movements. This form of stretching is strongly discouraged by the American Academy of Orthopedic Surgeons and is considered one of the most common causes of stretching injuries.

Ballistic stretching exercises should not be attempted without an adequate warm-up, as they push your body beyond its comfort zone. Using ballistic stretching as a warm-up is unacceptable. Ballistic stretching, after a good warm-up, is widely used by martial artists, ballet dancers and gymnasts to expand a comfortable range of motion and increase body flexibility.

Research on ballistic exercises shows that when performed after a core workout or as a stand-alone routine, they help increase range of motion and improve performance. Martial artists, gymnasts and dancers know this very well.

PNF stretching

PNF stretching (Proprioreceptive Neuromuscular Facilitation) is a set of stretching techniques that helps increase both active and passive range of motion and provides significant increases in flexibility.

A study published in the journal Animal Science found that moderate-intensity stretching exercises (including PNF stretching) performed after a workout helped stimulate muscle growth, resulting in increased muscle strength and size.

As for warm-up complexes, PNF stretching is better suited for them than other options, since it uses resistance to the applied force, after which the muscles relax, and then repeated stretching occurs. This allows for increased joint flexibility and strength by stimulating four separate, sometimes overlapping responses: autogenic inhibition, reciprocal inhibition, tension release and pain blocking theory. This is all explained in detail in a study on the benefits of PNF stretching published in the Journal of Human Kinetics.

When is stretching needed?

If you use stretching to warm up before training, choose dynamic or PNF; all other types are performed after training, when the muscles are properly warmed up. Stretching can also be done as an independent training complex, performed on a special day.

The bottom line is that stretching is definitely necessary and will always help you achieve better results, you just need to carefully choose when to do it and what type of stretching to prefer. No one is stopping you from doing a variety of stretching exercises rather than just sticking to one specific type. But don't forget to consider possible undesirable consequences to keep your muscles healthy and elastic.

Be sure to read about it

How many of you pay attention to stretching? Here's a detailed breakdown of why you should stretch, when you should stretch, and what types of stretching exercises there are.

Everyone knows about the benefits of stretching, but at the same time, in the gym during the day you won’t find an athlete who stretches after warming up. Most lovers of strength training believe that colleagues in the shop should not see the “macho” behind stretching, and therefore avoid this type of exercise in every possible way. In doing so, they are making a big mistake, because stretching is a fundamental way to improve the health and functional fitness of an athlete. Good stretching will make your daily life easier and prevent injury during your training sessions. Stretching should be done after warming up and before strength training. This will prepare the muscles for the upcoming loads and reduce the risk of injury. By including a stretching routine in your training program, you will achieve:

Reduced soreness after exercise
Improves blood circulation
Increasing range of motion
Posture improvements
Reduce muscle tension
Reducing muscle pain
Develop the ability to relax
Find time for psychological training, for example, for visualization

So now we know the benefits of stretching, and yes, we're committed to incorporating stretching into our workout routine, aren't we? Then the first thing we should do is figure out what types of stretching exercises we can do.

All stretching exercises can be divided into 7 types:

Ballistic stretch
Dynamic stretching
Active stretching
Passive stretching
Static stretching
Isometric stretching
PNF stretching (proprioceptive improvement of neuromuscular transmission)

Ballistic stretch

Ballistic stretching is based on short, kicking movements that push our torso, arms, and legs beyond our normal range of motion. During this “warm-up,” you stretch using a jerking technique, and the stretched muscles act like a taut bowstring that tries to return your body to its normal position. (An example would be repetitive bending toward your toes.) This type of stretching is not considered particularly beneficial and can lead to injury. Ballistic stretching does not allow your muscles to relax and adapt to the stretched position, but instead forces them to tighten, activating the stretch reflex over and over again.

Bends towards the toes

A few words about the stretch reflex. When a muscle is stretched, the neuromuscular spindle is also stretched. The neuromuscular spindle is a receptor that detects changes in muscle length and the rate of this change and sends a signal to the spinal cord. The spinal cord processes the information received and activates the stretch reflex, also known as the myotatic reflex, which prevents the muscle from changing length and causes the stretched muscle to contract. And the faster the length of the muscle fiber changes, the more pronounced the response muscle contraction is.

Dynamic stretching

Dynamic stretching involves moving parts of the body and gradually increases the depth of movement, speed of movement, or both. Don't confuse dynamic stretching with ballistic stretching! Dynamic stretching consists of controlled swinging movements of your arms and legs that (gently!) push you to the limit of your normal range of motion. And ballistic stretching exploits jerking movements that force parts of the body beyond the permissible amplitude. There is no room for jerking or jerky movements in dynamic stretching. A good example of dynamic stretching is slow, controlled swinging of the legs or arms, and twisting of the torso.

Static stretching

Static stretching is based on maintaining a stretching position. This means you stretch as far as you can and then hold the stretch position. The passive stretching technique assumes that you are relaxed and are not actively trying to influence the range of motion; instead, the driving impulse comes from outside and is generated by a partner or mechanical device. Static stretching is divided into two types: static-active stretching and static-passive stretching. In the future, when we talk about static stretching, we will mean passive stretching.

Active stretching

Active stretching is also called static-active stretching. In active stretching, you get into the desired position and then maintain it without assistance by tightening the agonist muscles. For example, let’s take a lying leg lift with fixation at the top point without the help of improvised means, when you hold your legs in an extended position only with the help of your muscles. Tension of the agonist muscles during active stretching helps to relax the muscles that we want to stretch (antagonists) according to the principle of reciprocal inhibition. Active stretching increases actual flexibility and strengthens agonist muscles. As a rule, it is quite difficult to maintain the position required for active stretching for longer than 10 seconds, and therefore stretching exercises rarely last more than 15 seconds.

By the way, many movements (stretches) found in various variations in yoga are examples of active stretching.

Passive stretching

Passive stretching is also called relaxation stretching and static-passive stretching. In passive stretching, you take the desired position and maintain it with the help of another part of your body, or with the help of a partner or improvised means. For example, lifting your leg up and holding it at the top point with your hands.

The splits are another example of passive stretching, in which the floor acts as an aid to help you stay in a stretched position. Slow, relaxing stretches help to successfully combat contracture in muscles recovering from injury. Of course, you should first consult a doctor and make sure that everything is in order, and then you can start stretching the damaged muscles. In addition, relaxation stretches are very good for “cooling down” after strength training, as they help reduce fatigue and muscle soreness after exercise.

Isometric stretching

Isometric stretching is a type of static stretching (that is, without movement) that uses counteracting the isometric contraction of the target muscle group, that is, resisting the tension of the muscle we want to stretch. Using isometric stretching is one of the fastest ways to develop static-passive plasticity; the method is much more effective than passive stretching or active stretching alone. In addition, isometric stretching develops the strength of “tight” muscles (which helps sharpen static-active flexibility) and somewhat reduces the degree of pain that many are accustomed to associate with stretching exercises.

The easiest ways to create the resistance needed for an isometric stretch are to use resistance with your arm, a partner, or use a nearby object such as a wall or floor as a point of resistance. An example of manual counteraction would be holding the arch of the foot, preventing it from flexing while the calf muscles try to straighten the foot and pull the toes.

An example of enlisting the help of a partner to create counteraction would be for them to lift your leg up (and hold) while you try to return your leg to the ground.

An example of using a wall to generate counter force is the well-known “push the wall” exercise for stretching the calf muscles. You are trying with all your might to move the wall, although you know very well that this is impossible.

Isometric stretching is not recommended for children and adolescents who are still growing. As a rule, they are already so flexible that the strong stretch caused by isometric contraction is accompanied by an increased risk of damage to the tendons and connective tissue structures. Before isometric stretching, it is recommended to prepare the muscles to be stretched with dynamic strength exercises. A full set of isometric stretches places increased demands on the muscles being stretched and should not be performed more than once per day for each muscle group (ideally, no more than once every 36 hours).

The correct isometric stretching sequence is:

Take a position for passive stretching of the target group.
Tighten the stretched muscle for 7-15 seconds (using resistance that cannot be overcome, such as a wall or a partner).
Relax the muscle for at least 20 seconds.

PNF stretch

PNF stretching (a method of proprioceptive improvement of neuromuscular transmission, or relaxation after tension) is today considered the fastest and most effective way to increase static-passive flexibility. In reality, this is not so much an independent type of stretching exercise, but a combined technique that combines passive stretching and isometric stretching to achieve maximum static plasticity. Initially, PNF stretching was developed as a method of rehabilitation of patients after a stroke. PNF combines various post-isometric relaxation stretching techniques in which the muscle group is passively stretched, followed by an isometric contraction phase in a stretched position with resistance, and in the final phase the muscle is passively stretched again with an increased amplitude.

Typically, PNF stretching requires the participation of a partner who first creates resistance to the isometric contraction and then passively moves the joint through an even greater range of motion. Such exercises can be performed without outside help, but it should be recognized that with the participation of a partner they are more effective.

Most PNF stretches involve isometric agonist contraction/relaxation, in which the muscles being stretched sequentially contract and then relax. Some PNF stretching techniques also involve contracting antagonist muscles, during which the antagonist muscles of the stretched muscles contract. In any case, it should be noted that the muscles being stretched must rest (and relax) for at least 20 seconds before performing the next PNF stretching technique. Below we will talk about the most common techniques for this type of stretching.

Grip-relax

The technique is also known as contraction-relaxation. After an initial passive stretch, the muscle being stretched contracts isometrically for 7-15 seconds, then rests briefly for 2-3 seconds and is immediately subjected to a passive stretch, which stretches the muscle more than during the initial passive stretch. The final passive stretch lasts 10-15 seconds. The muscle then rests for 20 seconds before performing the next PNF stretch.

Capture-relax-contract

The technique is also known as contraction-relaxation-contraction, and contraction-relaxation-antagonist contraction. It involves the use of two isometric contractions: first the agonist contraction, then the antagonist. The first part is similar to the previously described grip-release technique, where after an initial passive stretch, the muscle being stretched is contracted isometrically for 7-15 seconds. The muscle then rests while its antagonist immediately begins an isometric contraction, which is held for 7-15 seconds. Next, the muscles rest for 20 seconds before moving on to the next PNF stretching technique.

Grip-relax-swing

This technique (also called catch-release-punch) uses dynamic or ballistic stretching in combination with static and isometric stretching. A very risky technique that can only be successfully used by experienced athletes and dancers who have achieved an amazing degree of control over their muscle stretch reflexes. It is similar to the grip-release technique, except that dynamic or ballistic stretching replaces the final phase of passive stretching.

Note that in the grip-relax-contract technique there is no passive stretching phase. It is replaced by an antagonistic contraction, which, through reciprocal inhibition, relaxes and further stretches the muscle group that was the target of the original passive stretch. Because there is no final stretch phase, this PNF stretching technique is considered one of the safest to perform (less likely to tear muscle tissue). Many people like to make this move even more effective by incorporating a passive stretch phase after the second isometric contraction, and while this can speed up the development of flexibility, it also increases the risk of injury.

Even more risky is dynamic or ballistic stretching integrated into PNF stretching techniques, such as grab-release-swing or grab-release-punch. Unless you are a professional athlete or dancer, you should not even attempt these techniques (the risk of injury is too high). Even professionals should not use these techniques without the guidance of a professional trainer or experienced mentor. These two techniques have the greatest potential for rapidly increasing flexibility, but only when performed by people who have sufficient control over the stretch reflex in the muscles being stretched.

PNF stretching is not recommended for children and people whose skeletal system continues to grow (for the same reasons). Along with isometric stretching, PNF stretching helps strengthen contracting muscles and is therefore well suited for increasing both active and passive flexibility. And, as with isometric stretching, PNF stretching requires a tremendous amount of tension and should therefore be applied to each muscle group no more than once per day (ideally, no more than once in a 36-hour period).

The basic guidelines for PNF stretching are as follows: Perform your chosen stretches 3-5 times for each muscle group, resting 20 seconds between repetitions. And in order to reduce the duration of stretching sessions without compromising their effectiveness, within one training session we recommend that you do only one PNF stretching exercise for the target group.

When done correctly, stretching will do more than increase your flexibility. Benefits of stretching include:

Improvement of general physical fitness
Increased ability to master and perform exercises requiring flexibility
Improved mental and physical relaxation
Improving your understanding of your body
Reduces the risk of injury to joints, muscles and tendons
Reduced muscle soreness
Reducing muscle contractures
Increasing the elasticity and plasticity of connective tissue structures by stimulating the production of chemical compounds that lubricate connective tissue.
Reducing the intensity of menstrual pain in women

Unfortunately, even a person who stretches regularly does not always do so correctly, and therefore often does not receive much of the benefits of good stretching. The most common mistakes during stretching exercises:

improper warm-up
insufficient rest between sets
overextension
poor choice of exercises
performing exercises in the wrong (or suboptimal) sequence

Warm up before training

A standard warm-up should begin with rotations in the joints, starting from the tips of the toes and moving up, or from the fingers and going down. This simplifies joint movements due to the uniform lubrication of all articular surfaces with synovial fluid. This lubrication helps your joints cope more easily with their functional responsibilities during the main workout. You should perform slow circular movements, both clockwise and counterclockwise, until the movement in the joint becomes completely smooth. You should work the following joints (in the suggested or reverse order):

Fingers and metacarpophalangeal joints
Wrists
Elbows
Shoulders
Torso and lower back
Hip area
Hip
Knees
Ankles
Toes

By the end of the warm-up, you will have warmed up your muscles and they will become more elastic. Immediately after your general warm-up, you should perform a slow, relaxing, static stretch. Start with the back, followed by the upper body and lower body, stretching the muscles in the following sequence:

Back
Sides (external obliques)
Forearms and wrists
Triceps
Breast
Buttocks
Groin area (adductors)
Hips (quadriceps and abductors)
Ankles
Shin
Posterior thigh
Foot

You will find exercises for static stretching of all these muscles in many books on stretching. Unfortunately, not everyone has the time to stretch all of the listed target groups before each workout. But even if you are limited in time, be sure to find an opportunity to stretch the muscles that you plan to load during the training session.

Finish your workout wisely

Proper completion of a workout does not come down to just stretching. This is just part of the process. Once you've completed a training session, the best way to reduce muscle fatigue and soreness (caused by lactic acid production during maximal or submaximal muscle exertion) is to return to stretching exercises. As a result, the final part of the workout will be similar to the second half of your warm-up, only in reverse order.

The final part of the training includes three phases:

Relevant physical activity
Dynamic stretch
Static stretch

Ideally, you should begin the final part of your workout with 10-20 minutes of relevant physical activity, the intensity of which will be slightly higher than in the warm-up. However, in real life you may not have 20 minutes to cool down at the end of a training session, however, you should devote at least 5 minutes to a specific activity. Relevant athletic activity should be immediately followed by stretching: first perform light dynamic stretching exercises until your heart rate returns to normal, and then move on to static stretching. Relevant sports activity followed by stretching will relieve muscle spasms, reduce muscle tension, soreness and fatigue, and you will feel much better.

Light exercises that complete the workout, immediately following training with a maximum load, more effectively cleanse the muscles and blood of lactic acid than completely passive rest. Moreover, if you experience muscle soreness the next day, a light warm-up can be a great way to relieve sore muscles and relieve tension, even if you don't exercise immediately after your workout.

Quite often there are sensations that indicate that you have reached the maximum level of stretching. This is indicated by symptoms such as localized warmth in the stretched muscle, followed by a burning sensation (like a cramp) and sharp pain ("dagger" pain). Local heat usually occurs at the point of maximum permissible stretch of the muscle. When you begin to feel it, you should take a “step back” and reduce the intensity of the stretch. If you ignore (or don't feel) this heat, you get closer to the point where a burning sensation occurs in the muscle being pulled. At this moment you should stop the exercise immediately! You may not feel pain yet, but it will definitely come the next day. If you stretch to the point of acute pain, it is likely that the stretch has already caused damage to the muscle tissue, which causes immediate pain and does not go away for many days.

Now you know everything about stretching. And there's no reason why you should avoid it!

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Muscle strength can be applied in different ways against different types of resistance. If the amount of resistance is equal to the amount of force applied by the athlete, no movement occurs: this situation is typical for isometric exercises. If the amount of resistance is less than the force applied by the athlete, the barbell or other equipment moves quickly or slowly: this situation is observed when performing isotonic exercises. And if the force applied by the athlete greatly exceeds the amount of external resistance (for example, when working with a gymnastic ball), a dynamic movement occurs in which either the sports equipment or the athlete’s body is transferred: this ballistic exercise.

When performing power training, the athlete's muscular strength can be applied against athletic equipment such as athletics blocks, exercise balls, barbells, weights, or rubber bands. The result is an explosive movement as the athlete's force exceeds the resistance of the sports equipment. Thus, the use of these devices to develop power refers to the ballistic training method.

During a ballistic action, the athlete's strength is expressed dynamically through resistance from the beginning to the end of the movement. As a result, the projectile moves a distance proportional to the force applied against it. Throughout the movement, the athlete must apply significant force in order to continuously transfer acceleration to the equipment or sports equipment, which ultimately leads to a throw. To move the projectile the maximum possible distance, the athlete needs to develop maximum speed at the moment of throwing.

Rapid ballistic application of force is possible as a result of rapid recruitment of fast-twitch muscle fibers, high fiber firing rates, and efficient intermuscular coordination between agonist and antagonist muscles. Over the years of work, the athlete learns to perform forceful contractions of the agonist muscles, while the antagonist muscles are in an extremely relaxed state. This optimal intermuscular coordination maximizes the performance of the agonist muscles, since the antagonist muscles do not oppose their rapid contraction.

Depending on your training goals, ballistic exercises may be scheduled after the warm-up or at the end of the training session. For example, if technical and tactical work is scheduled to be performed on a given day, then developing and improving power is a secondary goal. However, for speed-strength disciplines such as sprinting, track and field sports and martial arts, power development work is often planned immediately after the warm-up, especially in the later part of the preparatory phase due to the stimulating effects on the nervous system. typical for power training. The training parameters using the ballistic method are shown in Table 1.

Table 1. Ballistic training parameters

* A smaller number is for more exercises and vice versa.

The quality of explosive power training improves when the athlete does not experience physiological fatigue. A rested central nervous system can send more powerful nerve impulses to working muscles for faster contraction. However, the opposite is also true: when the muscles and central nervous system are fatigued and blockage prevails, it is impossible to effectively recruit fast-twitch muscle fibers. Thus, the problem arises of the athlete performing intense work before performing explosive power training. The athlete’s energy sources (ATP-CP) are depleted, energy becomes insufficient, and high-quality work is impossible due to easy fatigue and the difficulty of activating fast-twitch fibers. As a result, the athlete’s movements do not differ in power.

When using ballistic techniques, the main factor is the speed of action. The beginning of each repetition should be dynamic, and the athlete should try to continually increase speed as they approach the end phase of the movement or the moment of the throw. As a result of this application of force, more fast-twitch motor units are recruited. The most important element is not the number of repetitions. Again, the athlete is not required to perform a high number of repetitions to increase power. The determining factor is the speed of the movement, which is determined by the speed of muscle contraction. Thus, exercises should be performed only until the athlete manages to maintain the speed of movement. As soon as the speed decreases, repetitions should be stopped.

The speed and explosive manner of performing exercises is ensured only when a large number of fast-twitch fibers are involved. When these fibers fatigue, speed decreases. Continuing work after reducing speed is useless, since from this point on there is no full activation of fast-twitch motor units, and the motor units involved adapt to slower work, which is undesirable for athletes whose goal is to develop power. Thus, flexibility of the central nervous system can be both a positive and negative factor in achieving a training goal. Adaptation is only effective if it results in improved performance for the athlete.

The load of ballistic training is determined by the standard weight of sports equipment. Gymnastics balls weigh between 2 and 9 kilograms, while power balls weigh between 1 and 16 kilograms.

For other power-related techniques, the number of ballistic exercises should be kept as small as possible to allow the athlete to perform more sets to achieve maximum power gains. In this case, the exercises should duplicate technical skills as much as possible. If the specified duplication is not possible, the trainer should select those exercises that use the main driving muscles.

For any power development technique that involves an explosive movement pattern, the rest period must be long enough to allow the athlete to fully recover so that he can perform subsequent sets just as well. In fact, since most ballistic exercises require assistance from a partner, the short rest periods between repetitions are often dictated by the situation at hand. For example, it may be necessary to bring a block, set it in place, and do a few test swings before returning the block to the first athlete. This process may take 15-20 seconds, during which the first athlete can rest. For this reason, when performing ballistic training, the number of repetitions can be higher compared to other training methods.

Table 2. Example of a program that combines ballistic and maximal acceleration exercises

Exercise	A WEEK
Exercise	Week 1	Week 2	Week 3 *
1. Jump squats and throw a gymnastic ball from the chest
2. Throwing a gymnastic ball from behind the head back
3. Throw a gymnastic ball from the chest
4. Throw a gymnastic ball forward from behind your head
5. Throw a gymnastic ball to the side (on each side)
6. Throwing the ball from the chest with both hands followed by a 15-meter dash
7. Push-ups followed by a 15-meter dash

*Using a load that is greater than the load used the previous week.

The frequency of ballistic training per week depends on the stage of training. During the late stage of the preparatory phase, the number of such training sessions should be small (one or two training sessions); during the conversion stage, the frequency increases (from two to four training sessions). The type of sport or sporting discipline should also be taken into account. The frequency of ballistic training is higher for speed-power sports compared to sports in which power is a secondary quality. Table 2 provides an example of a program that combines ballistic exercises and maximum acceleration exercises. This program has been successfully used by players in American football, baseball, lacrosse, soccer and hockey.

Ecology of life. Relatively inexpensive, mobile and multi-functional weights are an indispensable thing in your home gym arsenal. Many studies have shown that it is the most effective tool for improving posture, burning calories and building muscles.

Relatively inexpensive, portable and multi-functional, weights are an indispensable item in your home gym arsenal. Many studies have shown that it is the most effective tool for improving posture, burning calories and building muscles.

We've rounded up the 10 most effective kettlebell exercises that are sure to improve your fitness. You can do each exercise individually or use them all to create your own workout routine.

1. Ballistic exercises with kettlebells

Ballistic exercises like these are a great way to build a strong back, core and arms. Keep your core engaged throughout the exercise to relieve pressure on your lower back. Additionally, you strengthen your grip and forearm.

Performance:

1) stand over the kettlebell, knees slightly bent;
2) keeping your back straight and your core tense, take the weight and lift it with a sharp movement (as if throwing it up);
3) while the weight is rising, quickly change your hand and, catching the weight with your other hand, lower it down;
4) change hands every time you lift the weight; repeat as many times as necessary.

Advice. Try to do these movements where dropping the weights won't damage anything.

2. Squat press with weight overhead

This variation of the kettlebell press is a powerful exercise that works the upper and lower parts of your body, thereby strengthening them. The overhead squat press is a complete workout that works every muscle in the body. This is one of the best strength exercises that doesn't require much equipment but produces phenomenal results. This load will also provide a much better core workout, which will challenge not only beginners but also experienced athletes.

Performance:

1) lift the weight so that it can swing between your legs;
2) the exercise begins at the bottom point with a sweeping movement;
3) with a movement similar to an uppercut, pull the weight to your chest; it should end up between the biceps and forearm (kettlebell-on-chest position);
4) from this position, push the kettlebell up, fully aligning your arm and locking your elbow at the top of the exercise; then lower the weight back to your chest;
5) smoothly lower the weight down to the starting position; start the next repetition without jerking.

Advice.

3. Kettlebell Jump Squat

Jump squats with added weight are a powerful exercise for strengthening the legs, but they are contraindicated for people with weak knees or injuries. Try doing these movements with your own weight first, and then you can add loads. Explosive strength is just one of the many benefits this exercise provides. Over time, you will also gain strong glutes and a strong core.

Performance:

1) lift the weight to chest level and hold it by the handle;
2) lower yourself into a deep squat and then jump out, stretching to your full height (the weight is always in your hands in front of your chest);
3) Land softly back into a squat.

Advice. Try to land as softly as possible so as not to put excessive stress on your knees; Stress your core all the time.

4. Gorilla exercise

This exercise is one of the most powerful for training the shoulders and muscles of the back of the legs. After completing several approaches the next day, you will feel the effect throughout your entire body. The gorilla exercise is great for developing strength.

Performance:

1) pull one weight up to chest level, lift the second one from the floor and hold it below with your outstretched arm;
2) lower the weight from your chest down, completely leveling your arm, and pull the other one to your chest (the movements should be performed synchronously);
3) repeat these movements as many times as necessary.

Advice. Keep your back straight and your core tense at all times; set the rhythm of the exercise and try to follow it throughout the entire execution.

5. Swing kettlebells with two hands

Two-handed kettlebell swings effectively develop several qualities at once: power, explosiveness, flexibility and cardio. These movements not only train different muscle groups, but also teach you to direct core energy to the object you are manipulating. Instead of moving a weight from point A to point B, you will learn to generate force from the "energy core" of your body.

Performance:

1) place the weight at a distance of about 30 cm in front of you;
2) grasp the kettlebell with both hands, bending your hips and slightly bending your knees;
3) lift the kettlebell, allowing it to swing between your legs, and then push the kettlebell forward in a sweeping motion until it reaches chest level;
4) return the kettlebell back to the position between your legs; do not interfere with its movement, let it fall by inertia.

Advice. Keep your back straight and your core and glutes engaged throughout the kettlebell movement; do not lift your heels off the floor.

6. Kettlebell Chest Raise

Lifting kettlebells should be an important part of your workout, no matter your goals. This exercise will build a strong core and shoulders, and develop a strong grip.

Performance:

1) lift the weight, allowing it to swing between your legs;
2) extend one arm forward and raise it to shoulder level, the second holds the weight below;
3) start the exercise at the bottom point with a sweeping movement, while moving the second (extended) arm back;
4) with a movement similar to an uppercut, pull the weight to your chest; it should end up between the biceps and forearm;
5) return the kettlebell back to the position between your legs, without impeding its movement.

Advice. Make sure that the weight does not turn upside down; it only changes its position during the uppercut.

7. Sots Kettlebell Press

The Sots Press will help build a strong, strong core and will also strengthen your shoulders and legs, making them more stable. This exercise combines balance and strength. You don't have to use heavy weights to get the full benefits of this workout. During execution, the muscles must constantly be tense so as not to lose a stable position.

This exercise is named after Russian weightlifter Viktor Sots, but you'll find yourself cursing the name throughout.

Performance:

1) take a kettlebell and place it in the “kettlebell on chest” position;
2) keeping your back straight, lower yourself into a squat as low as possible;
3) while in a squat position and tightening your core, lift the kettlebell up, fully aligning your arm and locking your elbow;
4) lower the weight down and repeat the movement the required number of times, then change hands.

Advice. If you're having trouble with the Sots press, then try overhead squats and seated military presses.

8. Kettlebell swings + squats

The two-hand kettlebell squat is a combination exercise that combines a kettlebell swing and a squat. The goal is a smooth transition between the two parts of the movement, thus engaging the entire body at once.

Performance:

1) take the weight with both hands; feet stand slightly more than shoulder-width apart; lower your arms straight down in front of you so that the weight is between your legs;
2) with a swinging motion, lightly throw the weight in front of you, while straightening your back;
3) while throwing the kettlebell, lower yourself into a squat (you should catch it with your palms by the core already in a sitting position);
4) as soon as you catch the kettlebell at the bottom of the exercise, stand up and then lower it down (you need to catch the kettlebell with both hands by the handle); when the kettlebell is again in a hanging position at hip level, proceed to the next repetition.

Advice. Before you begin squatting kettlebell swings, do a few reps of two-arm kettlebell swings.

9. Double kettlebell swing

The double kettlebell swing is an effective exercise for gaining explosive power, strengthening the entire body, and developing an iron grip. This movement is mandatory not only for strength and power, it will also be the key to overall improvement of physical condition.

Performance:

1) pick up the weights, letting them hang between your legs;
2) with a swinging movement similar to an uppercut, synchronously pull the weights to the chest; they should end up between the biceps and forearm;
3) return the weights back to the position between your legs, do not impede their movement.

Advice. Make sure that the weights do not turn upside down; they only change their position during the uppercut.

10. Alternating Back Lunges with Kettlebells

This is an extremely difficult exercise that will challenge your legs. With two kettlebells on your chest, you work your core and upper body just as well as your legs during lunges.

Performance:

1) take the weights so that they are between the biceps and forearm;
2) keep the weights as close to your chest as possible, your back straight; Lunge back with one leg, dropping to your knee; maintain a straight line between your knee, hip and shoulder;
3) return to the starting position and repeat this movement with the other leg.

Advice. Remember to control your breathing: weights increase pressure on the chest, so your breathing rhythm may be disrupted. published

From the point of view of dry terminology, exercises for developing flexibility train completely different qualities. They, explaining simply, teach our nervous system not to interfere with the position that any human body, sufficiently warmed up, can already assume. This point of view has been scientifically proven. This type of exercise includes not only what we call “stretching,” but also a number of calisthenic, gymnastic, strength and kettlebell (ballistic) movements. So why are many very physically strong people familiar with the concept of “available amplitude”, and, despite systematic training of other physical qualities, are not as flexible as, for example, yogis or gymnasts with acrobats? In fact, not all people are anatomically predisposed to splits, hip-to-floor squats and other things that we look at with surprise on sports Instagram. The so-called flexibility is influenced by such constants as the length of the limbs, the mobility of the joints (to some extent it develops), the length of the ligaments, and the predominant type of development of muscle fibers. And in yoga and gymnastics, nevertheless, remain physically predisposed to them, and not everyone else.

A popular misconception is to “pull” an adult as in dancing, fixing him in a static stretch, for example, spreading his legs to the sides, and in this way trying to increase mobility in the joints.

In fact, the majority of people who have not worked on developing flexibility are prevented from achieving any impressive results by simple small mobility in the joints. Therefore, the so-called dynamic stretches (not to be confused with “springs” in an extended position) are what a complex for developing flexibility should begin with. Typically, ballistics also affects the cardiovascular system, allowing you to increase your heart rate, warm up your body and achieve greater mobility in a shorter period of time.

Before any dynamic complex, cardio warm-up is recommended, preferably at exercise bike or ellipsoid to avoid shock loading, but increase your heart rate. Warm up enough to lightly sweat, for most people this is about 10 minutes at a free pace.

shins, hip, knee joints in a small amplitude, shoulders and wrists in a natural small amplitude;
shins, hip and knee joints in a deep accessible amplitude;
shoulders in a deep accessible amplitude;
transition to static stretching, more focused on stretching the muscles rather than increasing mobility in the joints.

Ballistic exercises for developing flexibility for a beginner can be like this:

swing a weighted gymnastic ball to chest level. The movement begins with moderate flexion at the hip, knee and ankle joints. The legs are spread wider than the shoulders, the ball is on the floor where the barbell would be. deadlift. They grab the projectile from both sides, lift it off the ground to the “knee-mid-shin” level (the available level is determined by the degree of rounding of the back; while the back is straight, the level is accessible; if it’s rounded, you need to bring the ball higher, closer to the knee), and by extension at the hip joint (swing the pelvis forward), bring the ball to chest level, perform the reverse movement, and repeat for 1 minute. Then you need to rest for about 15 seconds and repeat the exercise in 3-4 rounds with the same rest period;
pushes of a weighted gymnastic ball. The same starting position, the ball lies between the legs, the stance is wide but comfortable. Bend your knees and hips and lower yourself down, keeping your back straight. We grab the ball from both sides, straightening the working joints, stand in a stance, and take the ball onto the chest. Using a gentle pushing movement (the shins and knees work, the pelvis bends slightly), we bring the ball above the head. The protocol is the same - a minute of work, 15 seconds of rest;
swing the ball from the level of your lowered hands behind your head. For this job, you need a ball that can be grasped at shoulder width. For most women this is big fitball. If the width is not enough, you can simply stretch a jump rope or towel in your hands. A straight swing is performed to the level “from the pockets behind the head”, while the grip is adjusted individually - it should not be so narrow as to impede movement in the shoulder joint.

Static exercises to develop flexibility

In health fitness, it is not recommended to perform static exercises for flexibility with “springs” or, especially, to “push” the body into the desired position with the help of a partner. Statics is performed either after complex strength training, or after “ballistics” or any joint gymnastics. It is enough to “pull” each muscle group for about 30 seconds.

Tilt from a straight stance

Stretches the entire back surface of the body. It is necessary to bend your knees while standing straight so that there is no excess tension in the back of the thigh, then with a straight back, bend at the hip joint and fix the stretch.

Bringing your knees to your chest while lying down

From a supine position, alternately bringing the knee to the chest while holding it with your hands at an accessible depth. The movement deepens the stretch in the back of the body and helps increase mobility in the hip joints.

Raising the knees to the sides while sitting

From a seat on the floor, take the following position - bend your legs at the knees, bring your feet to your feet, and spread your knees to the sides to an accessible depth, while your back is straight, and your hands hold your feet.

Standing anterior thigh stretch

From a standing position, grab the foot of your right leg with your right hand, gently push your pelvis forward, and pull your heel towards your right buttock. You can hold on to any support with your left hand for balance.

Stretching the chest and abs

From a prone position on your stomach, bring your arms behind you (or use a towel to ease the discomfort in your shoulders by gripping it at a comfortable width), tuck your stomach in, and lift your head and chest off the floor. Gently maintain the stretch.

Usually people do not have the desire to specifically engage in stretching, because it does not have such a dramatic effect on appearance as, for example, regular strength training. You can do without additional ballistic exercises for a while, and perform only basic stretches for the main muscle groups, if instead of classic strength training in the gym you choose kettlebell fitness, or fitness based on movements from weightlifting. These types of training in themselves increase the mobility of the major joints.

Classic flexibility training that can be attended at any club includes yoga, stretching, body balance, tai chi and Pilates. Classes using these systems combine static tension in the muscles with stretching. They are usually more versatile and suitable for a variety of health problems. However, in any case, the best option is to select flexibility exercises with the help of a professional trainer. However, the imbalances in our bodies are unique, and some things should only be done after receiving appropriate advice regarding their safety.