This week I had an email asking me if leg swings are an example of dynamic stretching or ballistic. The answer was not a simple yes or no.
 
As a teacher, I would normally through this out to my students as a debate. See if they can work it out. But here is some of the basic information you need.
  1. Dynamic means movement. So does this stretch involve some sort of movement? A: Yes
  2. Ballistic is all about repeated bouncing. So does this stretch involve repeated bouncing? A: Yes

So, where does it fit? 

The answer lies in the speed at which the movement occurs and the range of motion.

There is a good article here that clarifies what I am about to say, but basically:

  • Dynamic stretches are slower and more controlled movement through the full range of motion, whereas
  • Ballistic are jerky faster movements seeking to push beyond the current range of motion.

Therefore, leg swings can be either Ballistic or dynamic depending on how they are carried out. If the left swing is slower, controlled and within the normal ROM then it is a dynamic stretch. However, if it is a fast swing that bounces at the end trying to force the hip into a greater ROM then it is Ballistic.