Why Neck Strength Deserves a Spot in Every Contact Sport Training Plan

Whether you’re a rugby player diving into tackles, a boxer taking head shots, or an MMA fighter bracing for impact, one often overlooked area could be your best defence against concussion: your neck.

At first glance, neck training might not seem as exciting as big lifts or speed drills – but science shows that a stronger neck could significantly lower your risk of serious head injuries. Here’s what the research says and how you can start building it into your routine.

Why Neck Strength Really Matters

In high-contact sports, players are constantly exposed to collisions and rapid head movements. The neck acts as a shock absorber, reducing how much the head whips around on impact.

• Fun fact: Every extra 0.45 kg (1 lb) of neck strength has been linked with about a 5% lower risk of concussion (Collins et al., 2014).
• In one study on professional rugby players, a 10% improvement in neck extension strength translated to a 13% drop in concussion rates (Farley et al., 2022). That’s a serious return on investment.

Also, athletes who’ve recently suffered concussions often show weaker neck strength, suggesting their muscles couldn’t adequately support or resist the impact (Harmening et al., 2025).

The Proven Benefits of Neck Strength

Here’s what stronger neck muscles can actually do:

• Stabilise your head – A stronger neck reduces how much your head accelerates during contact (Eckner et al., 2014)

• Lower injury risk – Pre-season neck training has reduced concussion risk by 15% to 81% in youth and adult athletes (Peek, 2021).
• React faster – It’s not just how strong your neck is, but how quickly it can contract. A faster rate of force development helps stop the head from snapping back after contact (Farley et al., 2022).
• Support vulnerable groups – Female and younger athletes typically have lower neck strength, which could explain their increased concussion risk (Leung et al., 2025). Strengthening can close that gap.

How to Build Neck Strength (Safely)

You don’t need fancy gear to get started – just a bit of know-how. Here’s how we guide our athletes at Nottingham Physio:

Isometric Holds

• Start simple: push your head against your hand or a wall in different directions (forwards, back, side-to-side).
• Hold for 5–10 seconds, 3–5 reps.
• Gradually increase resistance over time.
• Try: “Yes/No” holds – Lie on a bench with your head just off the edge, then nod “yes” or shake “no” and hold each position isometrically.

Dynamic Resistance

• Once control is solid, start moving under resistance.
• Use resistance bands, harnesses or weights to gently move the head forward, backward, sideways, and rotationally.
• Start with light resistance and perform 10–20 controlled reps.

Neck Bridges (Only If You’re Ready!)

• Neck bridges can be useful, but they carry a higher risk. Safer alternatives include:
• Hand-assisted bridges.
• Bench-supported variations.
• Avoid anything that compresses the neck spine excessively.

Neuromuscular Drills

To build reactive control, we recommend:

• Hand-fighting or clinch drills – used by wrestlers and MMA fighters.
• Explosive band work – quick movements focusing on speed rather than just strength.

How to Integrate It Into Your Training

You don’t need to overhaul your programme – just plug in a few smart tweaks:

• Assess baseline strength using a handheld dynamometer or resistance bands.
• Train 2–3× per week, adding 5–10 minutes of neck work into warm-ups or strength blocks.
• Start with isometrics, then build up to dynamic and reactive drills.
• Keep it balanced – Aim for a 1:1 strength ratio between flexion and extension.
• Measure changes in strength, posture, or neck girth – especially useful for female and youth athletes.

What Can Go Wrong (And How to Avoid It)

While neck training is low-cost and beneficial, there are a few risks worth mentioning:

• Too much compression – Avoid overloading the neck with heavy weight or unsupported bridges.
• Dizziness or vertigo – Some exercises can cause symptoms if performed too aggressively or before the athlete is ready. Start slow.
• Poor form – Keep a neutral head and spine during exercises. Never train through pain or dizziness.
• Overtraining – The neck is small but mighty – don’t push it past fatigue or into strain.

Why Neck Work Gets Ignored (And Why It Shouldn’t)

Let’s be honest – neck training isn’t the most glamorous. It’s not going to win Instagram likes or max-out your squat. But it does something arguably more important: it protects your brain. And in sport, that’s everything. Unfortunately, many coaches skip it due to:

• Lack of equipment (e.g., no access to testing tools).
• Lack of awareness about concussion-prevention strategies.
• A tendency to prioritise major lifts over specific stabilisers like the neck.

Final Thoughts

If you’re in a contact or collision sport, neck training is not optional – it’s essential. At Nottingham Physio, we support athletes with personalised neck strengthening plans that combine:

• Isometric holds
• Dynamic resistance work
• Neuromuscular drills

All progressed safely, with your goals in mind. A stronger neck doesn’t just make you more resilient, it helps protect what matters most: your brain.

References

• Chavarro-Nieto, C. et al., 2021. Neck strength in Rugby Union players: A systematic review. The Physician and Sportsmedicine, 49(4), pp.392–409.
• Collins, C.L. et al., 2014. Neck strength: a protective factor reducing risk for concussion in high school sports. Journal of Primary Prevention, 35(5), pp.309–319.
• Eckner, J.T. et al., 2014. Effect of neck strength and activation on head kinematics during impacts. American Journal of Sports Medicine, 42(3), pp.566–576.
• Farley, T. et al., 2022. Neck extension strength and concussion risk in professional rugby. British Journal of Sports Medicine, 56(11), pp.616–621.
• Gillies, L. et al., 2022. Neck training in elite rugby union. Physical Therapy in Sport, 57, pp.104–110.
• Harmening, F.T. et al., 2025. Cervical spine function and concussion symptoms. Journal of Science and Medicine in Sport, 28(3), pp.251–257.
• Leung, F.T. et al., 2025. Neck strength deficits in youth rugby players. Journal of Science and Medicine in Sport, 28(5), pp.370–376.
• Peek, K., 2021. Neck training as a concussion reduction tool. JOSPT Blog.