Saturday, September 15, 2012

Neck Training - Part 1





NECK STRENGTH WORK WITH HARNESS AND BANDS
       I.  Set up  –Healthy Neck
A. Neck Harness
B. Low Anchor Point
C.  Bands - 2 Light - 1 Monster Mini (This is a good starting point) Adjust to age and experience of  the user!
          II.   Basic Starting Point – Healthy Neck - Start with 1 set of 10 good reps 
        A.Facing anchor point of bands - start with flexion - move to extension
           1. Start with chin to adam's apple - then move towards sky - start with contracting muscles
           2. Chin to chest - move to sky - start with contracting muscles 
                B.Facing away from anchor point - – Start at extension and move to flexion
                    1. Chin to sky, move to adams apple - contract muscles hard - hold and repeat
                    2. Chin to the sky and contract to the chest - hold and repeat 
KEY COACHING POINTS
1.       Proper posture - use military key points - scapulas pulled back - no space between them - toes slightly turned out - heels together - pressure into inside of heels
2.       Contract and attack the neck musles - force of contraction is more important than just whipping around weight  - bands help to keep constant resistance 
3.       Total body ground base involvement - all muscles at work