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