Athletes who partake in combat sports involving repeated strikes to the head (e.g. boxing, Thai-boxing, MMA, etc.) require adequate neck strength to withstand the high impact forces of such strikes. When experiencing the whiplash effect immediately post head strike the neck flexors undergo a rapid eccentric contraction. Likewise, the lateral neck flexor muscles undergo a rapid eccentric contraction when the head is struck from a circular action (e.g. hook punch, spinning head kick, etc.). In addition to combat sports, certain collision sports such as rugby union / league require additional neck conditioning due to the high risk nature of collisions during tackle or contact during competitive play (e.g. ruck and mauls). It is therefore evident that the addition of neck conditioning is vital within combat and collision-based sports, ensuring athletes can effectively absorb the large impact forces experienced when receiving a strike to the head or during a collision.
Training Considerations
Lisman et al (2012) previously investigated the effect of an eight-week neck training intervention involving neck extension, flexion and lateral flexion based exercises on neck strength, girth, muscle activity (measured via EMG) and kinematic measures (peak linear and angular acceleration of the neck joint) experienced when performing a simulated tackle. The authors reported a 7 to 10% increase in neck extension and lateral flexion strength post training intervention. Later research by Hrysomallis (2016) reported a direct association between neck isometric strength levels and injury risk in professional rugby union players. These findings demonstrate the effectiveness of neck based strength training, and the importance of such training within collision based sports.
Structural Balance
Due to the multi-directional functionality of the neck joint, it is paramount that any form of applied neck conditioning is implemented within a muscular structural balanced format. Research by Ylinen et al (2003) demonstrated the potential variability in neck strength between individuals. The authors measured the neck strength of elite Finnish senior and junior wrestler’s vs general populations, and found individual strength differences in all directions within each group. The researchers also reported significant greater neck flexion strength vs extension and rotational strength within the elite senior wrestling group. These findings demonstrate the importance of ensuring any applied neck training is structural balanced and develops all neck muscularity equally.
Strength and conditioning coaches working with athletes who require neck conditioning should implement training protocols that involve low loads and moderate training frequencies (e.g. two to three time per week), resisted in all neck movements for structural cervical spine balance and isometric holds. This should include an equal amount of neck flexion, extension, lateral flexion and anti-rotation based exercises in any neck injury prevention protocols. This can be achieved by programming resisted neck movements or loaded isometric holds. Lastly, any form of neck training should be carried out within a controlled manner, therefore avoiding any form of neck strain or injury.
Lisman, P. Signorile, J, F. Rossi, G. Asfour, S. Eltoukhy, M. Stambolian, D. Jacobs, K, A. (2012). Investigation of the Effects of Cervical Strength Training on Neck Strength, EMG, and Head Kinematics during a Football Tackle. International Journal of Sports Science and Engineering. 6(3), pp: 131-140.
Ylinen, J, J. Julin, M. Rezasoltani, A. Virtapohja, H. Kautiainen, H. Karila, T. Mälkiä, E. (2003). Effect of training in Greco-Roman wrestling on neck strength at the elite level. Journal of Strength and Conditioning Research. 17(4), pp: 755-759.
Hrysomallis, C. (2016). Neck Muscular Strength, Training, Performance and Sport Injury Risk: A Review. Sports Medicine. 46(8), pp: 1111–1124.
