Which type of flexibility training evolves bouncing or jerking motions?

Ballistic stretching is characterized by its use of bouncing or jerking motions to push the body beyond its normal range of motion. This technique involves rapid and forceful movements, which can help improve flexibility by attempting to stretch muscles and tendons dynamically. It is typically applied in a way that utilizes momentum to achieve deeper stretches, making it distinctly different from other forms of stretching.

Static stretching, for example, involves lengthening a muscle to the point of slight discomfort and holding that position without movement. Dynamic stretching incorporates controlled movements that may mimic specific sports activities, but does not involve bouncing. Pliability training emphasizes soft tissue conditioning and muscular elasticity through a variety of techniques, often focusing on the quality of muscle function rather than aggressive stretching methods.

Thus, the correct choice, ballistic stretching, is the only option that specifically involves bouncing motions as a mechanism to enhance flexibility.