Why is neck training important?
Simple: it helps reduce the risk of injuries and minimizes the effects of concussions, keeping you safer and stronger on the field.
The best part? You don’t need fancy equipment—just a towel and a stopwatch. Let’s get started! (we recommend watching the attached video before attempting these!)
Why Train Your Neck?
In contact sports, your neck is one of the most critical areas to strengthen. A well-trained neck can absorb impact better, reduce whiplash effects, and enhance overall performance. Plus, a stronger neck means more confidence during physical confrontations.
The Plan:
1. Quadruped 6-Way Manual Neck
What to do: Get into a quadruped position (on your hands and knees) and perform six directional neck movements: forward, backward, left, right, and two diagonal movements.
Reps: 3 sets of 10.
Pro Tips:
Keep your jaw closed throughout the exercise.
Move with control—don’t rush.
2. Isometric Neck Holds
What to do: Engage your neck muscles by holding your head in a neutral position against resistance (use your hands or a towel) for 30 seconds in each direction.
Forward.
Backward.
Side-to-side.
Reps: 3 sets of 15 seconds in each direction.
Pro Tips:
Keep your jaw closed.
Engage your core and maintain a straight body posture.
3. Supine 6-Way Manual Neck
What to do: Lie on your back and repeat the six directional neck movements, this time in a supine position. Use your hands or a towel for resistance.
Reps: 3 sets of 10.
Pro Tips:
Guess what? Keep your jaw closed again!
Focus on controlled, deliberate movements.
Coach Gurs’s Final Thoughts
Neck training might not be the most glamorous part of your routine, but it’s one of the most essential, especially for contact sports athletes.
Incorporating these exercises into your training can help you stay safer, reduce the risk of concussions, and perform at your best.
Remember, consistency is key.
Give these exercises a try, and let me know how they work for you. Stay strong and train smart!
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