Neck Isometric — Lateral
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 one hand against the side of the head above the ear. Press the head sideways into the hand — maximum isometric force. Hand resists — no movement. Hold for the time prescribed on the workout card. Release and repeat each side for the prescribed number of sets. Both left and right equally — check which side is weaker and give it extra attention. Progress hold duration before increasing force.
Why It Works
Lateral neck strength resists the sideways head snap that occurs during shoulder checks and board impacts — the most common mechanism of hockey concussion. Building lateral isometric strength in both directions creates a neck that stiffens reflexively before contact, dramatically reducing the rotational brain movement that causes concussive injury. This is the most neglected yet most important neck training direction for hockey players.
Hockey Transfer
Lateral neck strength prevents the rotational concussion mechanism — most hockey concussions involve lateral or rotational forces. Standard hockey programming oversight: most miss neck work entirely. Be the exception.
Coaching Cues
- "Push palm against side of head. Resist without letting head move. Hold each side for the time prescribed on the workout card."
Common Mistakes
Shrugging the shoulder up instead of pressing with the neck — isolate the neck. Only training one direction — dominant-side impacts are unpredictable in hockey. Neglecting the weaker side — imbalance increases injury risk on that side. Rushing through it — neck training requires patience and progressive load.
Progression / Regression
Band-resisted lateral neck flexion — adds dynamic resistance for stronger athletes.
Gentle self-massage first to reduce tension, then light isometric holds.
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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