Concussions remain a serious concern in high school sports, even though much has been done to reduce their risk. New helmet designs and rule changes have helped, but there’s always more that can be done. One highly effective yet often overlooked solution is strengthening the neck.
The Neck’s Role in Concussion Prevention
When athletes experience a sudden hit or whiplash, the brain accelerates and decelerates inside the skull. A strong neck acts as a shock absorber, helping limit that motion by stabilizing the head. Research has shown that athletes with greater neck strength experience fewer and less severe concussions.
Making Neck Training a Priority
Despite its importance, neck training is often the last thing considered in high school sports. It’s not glamorous, and it’s not always easy to teach. But when approached with care, neck training can be seamlessly woven into any program.
Explain the “Why”
Before diving straight into sets and reps, it’s important to explain the purpose of neck training to athletes. When they understand that building a stronger neck keeps them on the field longer and reduces the risk of injury, they are more likely to embrace workouts that are new or strange.
Neck Training In Warm-Ups
Neck movements don’t need to take over training. Start by incorporating light, controlled movements into warm-up routines:
- Neck flexion and extension
- Lateral flexion (side bends)
- Rotations: These can be done isometrically (holding tension without movement) or dynamically with bodyweight or light resistance.
Manual Resistance or Bands
Partner-resisted exercises are simple and effective, but, like everything, they require proper technique and supervision. Resistance bands can also be used to mimic game-like movements and enhance athletes’ range of motion.
- Neck harness extensions
- Band-resisted lateral neck flexion
- Isometric chin tucks (great for posture and spine alignment)
Gradual Progression
The neck is a sensitive area, and overtraining it can lead to stiffness or strain. Focus on high frequency, low load. Train the neck 2–3 times per week with gradual progression, prioritizing control and posture over brute force for the best results.
Traps and Upper Back
The neck doesn’t work alone. Strengthening the trapezius, rhomboids, and deep cervical flexors helps create a full “collar of armor” that supports the head and spine. Power shrugs, farmer’s carries, and upright rows are all great complementary movements.
Apply Sport-Specific Context
For contact athletes, consider drills that mimic gameplay movements with added head control to reinforce reactive stability and posture under stress.
Neck Training Is Important
Neck training might not be the flashiest part of a program, but it may be the most impactful. In a high school setting, where concussions remain a constant threat, building neck strength is a smart, proactive way to make a real difference.
