Neck Isometric — Extension
The Elite Hockey Drills app builds drills like this into your personalized off-ice program, week by week. Your first week is free.
How to Do It
Sit or stand tall. Place both hands behind the head.',. Press the head backward into the hands — maximum isometric force.',. The hands resist — neither head nor hands move.',. Hold for the time prescribed on the workout card. Release.',. Repeat for the prescribed number of sets.',. Build hold duration and pressure progressively over weeks.',.
Why It Works
Neck strength is a critical injury-prevention factor in hockey — a stronger neck reduces the risk of concussion by attenuating the rotational head acceleration that occurs during impacts. Every pound of neck strength reduces head acceleration by roughly 5% in an impact. Isometric extension strengthens the posterior neck and upper trapezius directly.
Hockey Transfer
Neck extension strength reduces whiplash injury risk during hits and falls. Concussion-prevention research consistently identifies neck strength as a modifiable risk factor. Modify it.
Coaching Cues
- "Lie face down"
- "Lift head 1 inch off floor and hold. Or push palm against back of head and resist. Hold for the time prescribed on the workout card."
Common Mistakes
Holding the breath — breathe steadily during the isometric hold.',. Too much force too soon — build neck strength gradually.',. Skipping it because it feels awkward — neck training prevents serious injury.',. Only doing extension — train all four directions equally.',.
Progression / Regression
Neck harness with weight plates — progressive overload for serious neck strength.',
Very light pressure holds — begin with minimal force and build gradually.',
Primary Muscles
Energy System
N/A (mobility/recovery)
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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