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Say Yes To Nodding

The 10 Degree Nod                                                                                                       

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Use the 4th hole on the Pendulum cam to isolate the head flexor musculature

Muscles of the head can be classified into two groups; the muscles used in facial expression and the muscles of mastication, that is, the muscles involved in moving the jaw.  The neck musculature can be broken up in to two distinct functional units: The muscles that extend and flex the head and the muscles that extend and flex the cervical spine.

The movements of the head and neck are numerous as we can flex, ventral flex, dorsi flex, lateral flex, rotate, protrude, anterograde, retrograde, retrude, protract, retract, circumduct, masticate, elevate as well as extend.

What a coach should be concerned with is not all the ways the head and neck can move, but the best way to develop the musculature that causes the movement.  Include in the athletes training protocol an exercise called the 10 Degree Nod.  Though the function of the head and neck is somewhat complex the musculature that flexes the head is trained in a short distinct movement that is disassociated from the neck movement. 


 Deep Flexors

Longus Coli

Longus Capitis

Rectus Capitis Anterior

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Exercising the neck and thinking you are training the head muscles is similar to the belief that when exercising the biceps you are training and overloading the forearms.  When you are contracting your neck muscles you are still able to nod your head.  To guard against whiplash and lower concussive and subconcussive forces make sure your athletes train the 10 degree nod

Get the head and neck muscles Strong.


Arkansas Baseball Weight Room
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2-for-2 Method

Some trainers, coaches and athletes use what is called the 2-for-2 Method for increasing training load. The rule is if the trainee can perform two or more repetitions over one’s ‘repetition goal’ in the last set of an exercise, for two consecutive workouts, the weight is added for that particular exercise the next training session.

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St. Thomas Aquinas Weight Room Installation

Rack bridge bars at St. Thomas Aquinas High School

Custom logo head wrap on the utility bench at St. Thomas Aquinas High School