Iron Neck Training Lab Team Sports Training Program (Phase 1-4)

The Team Sports Program is a four phase series designed to help athletes improve stability, develop kinesthetic awareness and reduce the risk of head and neck injury. This exercise protocol is easy to implement across large teams, where several Iron Necks are being used, or works perfectly for the athlete training on their own. Whether your sport is low impact or involves tackling, this program strives to build stronger and safer athletes.

Phase 1 of the Team Sport Training Program blends anti-rotational, static holds and rotary based exercises to activate muscle groups responsible for stability and to develop kinesthetic awareness which will lead to improved effeciency and reduced injury concern. Phase 1 exercises in 3 sets of 10 repetitions of each exercise and in each direction except for the carry which we'll hold for 30 seconds. Look to perform this program 2 - 3 times a week or prior to your sport or activity practice.

Phase 2 of the Team Sport Training Program utilizes isometric holds and rotational based exercises to develop musculature responsible for dynamic stability from head to toe. This program is intended to develop kinesthetic awareness which will lead to improved efficiency and reduced injury concern. Phase II exercises in 3 sets of 15 repetitions of each exercise and in each direction except for the carry which we'll hold for 45 seconds. Look to perform this program 2 - 3 times a week or prior to your sport or activity practice.

Phase 3 of the Team Training Program will have a lot of dynamic control of multiple joints & planes of motion with advanced anti-rotationsl movements. This Program will challenge proprioception and dynamic muscular control from head to toe and is ideal for ground based and/or contact sport athletes.

Phase 4 of the Team Training Program is an advanced program and will test an anthlete's dynamic control of multiple joints and in several planes of motion with advanced anti-rotationsl movements. This Program will challenge proprioception and dynamic muscular control from head to toe and is ideal for ground based and/or contact sport athletes. Phase IVexercises in 4 sets of 8 - 10 repetitions of each exercise and in each direction. Look to perform this program 2 - 4 times a week or in addition to your existing training schedule as a total body session.