Ballistic Stretching

Trailer Music:

Follow Along Music:

Presented here is a discourse on the concepts and ideas of ballistic stretching (part 1) and a follow along program that I have used myself that has had a profound impact on my body (part 2). You can follow part 2 strictly, or use the ideas from part 1 to create your own program in a similar format. I have safely used ballistic stretching in all of my students for 10 years now, without a single injury, including elderly students up to 80 years old with no previous experience. Be smart, listen to your body, and never work through pain (discomfort is a different story however!).

UPDATE:  In the years since I have released this program ballistic stretching has become incredibly popular. I have heard of many people over training this practice to the point of strain/injury.  Most of them were not following the last point of my paragraph above, usually pushing into the thousands of reps per day range while also doing other body-intensive training. Ballistic Stretching is a safe (at least as safe as any physical exercise can be) but reasonably intense way of stretching. I would caution against going to crazy town with the intensity on this one. Chasing speedy gains is pretty much always a recipe for disaster.  Take your time, listen to your body.  There is no rush.

Happy Training!


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Craig Mallett

I am a teacher (and student!) of the Daoist tradition known as Ba Men Da Xuan. The tutorials shown on this page are *not* from the Da Xuan tradition, rather they are a reflection and repository of my accumulated practices before this, including a decade of training traditional Chinese martial arts (Xin Yi Liu He, Cha Quan and Yang style Tai Chi) under Dapeng Wang, various explorations of MovNat, Ancestral Movement, Gymnastic Bodies, various Movement Culture modalities, Stretch Therapy, Physical Alchemy, Parkour, Dance, and much more.

Many of the courses found on this page bear the Aware Relaxed Connected or Physical Alchemy logo and website.  ARC was the original name of my solo explorations, and from 2017 - 2018 I was joined with Dave Wardman under the banner Physical Alchemy (a banner which this site shared for a time). ARC no longer exists and Physical Alchemy has returned to being just Dave; I am now back to rolling solo - this time without a particular brand name, just me :)

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