qb drills to improve arm strength
How to do it: Stand up straight, arms at your side. And now face perpendicular, and again with no step, throw the ball to your partner, and again work five yards back. Change sides and repeat with the opposite arm. And the better you get at it, move up a little closer to the goalpost. I’ve often wondered what’s a drill simply by throwing the ball that I can do to strengthen my arm. What I want to do is get that nice high extension and just skim that crossbar. Today I share some quarterback conditioning drills to improve arm strength and throwing power. You need to be incredibly analytical and strategic, constantly scanning the field to spot weaknesses and openings within the defensive line. Benefits: Chair dips are a good exercise for the triceps that covers the back of your upper arm and a part of your shoulder blade. "Land on … Manuel. They will improve arm strength and will help prevent arm soreness. First, I will show you a drill that will teach young quarterbacks to keep their elbow up, at shoulder level. This drill is specifically designed to increase a quarterback's accuracy. We’ve Got The Perfect Music + Words Lineup For Your Time On The Road. This arm strength dumbbell exercise works the biceps, triceps, and core. These will help work your help with your range of motion and shoulder support.eval(ez_write_tag([[300,250],'mensjournal_com-incontent_13','ezslot_6',128,'0','0'])); For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube! When the QB moves the ball the WR will run a fade route. The Childhood Drill That Helped Pat Mahomes Build Superhuman Arm Strength On a handful of passing attempts each game, Patrick Mahomes seemingly shreds … Receiver will hold both hands up, giving the QB a target to throw to. What you need: 2-lb dumbbell (can go up to 5 lbs, depending on comfort level). “The rotator cuff and the four-muscle group of that area of the shoulder are key. Hold a dumbbell in one hand and raise it to your chest … There’s a lot of undeveloped areas in the shoulder that can help quarterbacks improve arm strength.” Add some of these moves to your routine, and you’ll notice improvement in … Start with your arms hanging naturally, keep your head and neck in line with your body, and then put your hands in one of the three palm angles (below). As for the weight room, here are exercises Burk suggests to strengthen muscle groups: Improvement comes with work. Men’s Journal has affiliate partnerships so we may receive compensation for some links to products and services. Majority of all baseball coaches will tell you the best way in building arm strength for baseball is going to the weight room to lift weights followed by an excellent long-toss workout program.. A lot of times, you see pitchers throw a lot of long ball, a lot of long toss. And throw the ball back and forth getting that extension and that tricep, shoulder strength and upper body power. Bend your right elbow to form a right angle, and hold the weight up against your body, so your forearm is vertical. Once you start to feel the stretch in your arm, push back forward and toss the ball back to your partner. Put your hands in one of the three palms angles (see below). No. Chair Dips. You want to just clear that crossbar. All Rights Reserved. Eventually, you get to the point where you can can’t throw it any further – for me, that’s about 50 or 55 yards. Begin by standing up with your feet together, holding a dumbbell in each hand. Place your left elbow on the bench and put your left arm in a 90-degree position, and lean your head on that hand. For Set 3: Use outward palm angle. These Quarterback Throwing Progression Drills are excellent Warm Up Drills. 3 sets x 10-12 repsRest 15-20 seconds between sets. Learn how to build arm strength with the arm exercises. Turn palms facing towards your body, fingers on each hand pointed at each other. Squeeze your thighs together as you bend your knees and lower yourself into a half squat position. If I don’t have extension, and I’m shot putting that ball, there is no way for me to get that ball to skim right over the crossbar. Warm Up the muscles by stretching your arm and shoulder before you get into throwing. You also need quick feet—dipping, dodging, and avoiding rushing defensive players. 2 sets x 12-15 reps15 seconds rest between sets. To add some yardage to your throws, stop focusing on your biceps and start focusing on an often overlooked muscle group: the rotator cuff. End the workout with cone drills to improve footwork. Every throw, have the partner move back five yards. We did an arm-lengthening drill. The drill should work the same way, in that the receiver should hold their hands up and give the thrower a target. Slowly lower the weight back into the starting position. So we’ve worked on our feet, we’ve worked on our core. For External Rotation: Lay on the left side of your body, with your left elbow on the bench, supporting your head with your left hand. Our arm is the expression of what we are as a quarterback. Single-Arm Dumbbell Row Lower into a quarter-squat and lean forward, making a 45-degree angle. This exercise will help loosen up your shoulders and the muscles in your upper back. Bring your hands as close to your chin as you can, then extend arms straight out to your sides, and bring down to starting position. We’ve worked on our core. For more information please read our, Get Ready For The Spring With These Ray-Ban Aviator Sunglasses, What Greater COVID-19 Vaccinations Could Mean for Summer Travel, Season 1, Episode 2 of 'Run Around the World': A Docuseries About Chasing the Gnarliest Adventures, Reenergize Your Wardrobe With These Vibrant Styles for Spring, Train Like the Special Forces With Sam Heughan's ‘SAS: Red Notice’ Workout, Can’t Wait To Travel? Have your partner stand facing you, and flip the ball towards you. Keep your arms straight throughout the rep. Repeat for 12-15 reps, then switch hands. Make sure to keep your back flat—this will help work the muscles in your rotator cuff. How to do it: Stand with your legs straight, then bend over forwards towards the ground, keeping your chest parallel to the floor. When you move closer, the higher your release needs to be. That extension that creates that throwing downhill instead of throwing uphill. Circle Drill How to Build Arm Strength for Baseball. Keeping your elbow on the bench, lower your arm away from your body until your forearm is parallel to the floor. Start close (to your partner) and work further apart as you get loose. What you need: 2-lb dumbbell (can go up to 5 lbs depending on comfort level) and a bench. Home » Football Drills » Quarterback Drills » Quarterback Conditioning: Arm Strength & Power. Spring To Action Drill for Kick Off Return, Football Agility Drill: The Double Foot Shuffle, Quarterback Conditioning: Arm Strength & Power, Football Drills & Practice Plans Video Series. But being a successful quarterback is more than just having a great arm. 3 sets x 12 repsRest 15-20 seconds between sets. This is especially true at the high school and college level when quarterbacks are building muscle and conditioning their bodies for tougher, more intense games. What you need: Medicine ball (1–2 lbs) and a partner. Improve their skills. You’ll see that progression and that build-up. Now this is a very specific drill for those of you that are struggling getting that extension. With feet square and no step, and incorporating the upper body and hips, start at 10 yards. Now that drill puts a lot of stress, a lot of emphasis on that core and on that arm. And then lastly, turn the other way. Many coaches and athletes place schemes before fundamentals. What seems to work pretty good is just getting 1 or 2 receivers from your team(not too many so you don't get off track) and have them run routes that are used in your play book, try throwing while on the run along with "in the pocket". After you’ve gone through, back all the way to 50, 55 yards, get on that line and have your partner go to 10. For more great quarterback conditioning tips and techniques, be sure to check out my Football Drills & Practice Plans Video Series. Raise your hands until you get to your chin, then extend your arms outwards away from your body, straighten them, and bring your arms back down to starting position. A drill that I came up with when I was in high school – and I did in my back yard with my wall and the roof of my shed – is I would take a medicine ball that I could control and press and get the extension that we’re talking about. That extension that creates a movement that I can do consistently over and over again. Arm strength is something hard to get. It’s great for a QB on footwork, on taking on the rush and on keeping their eyes down field all at the same time. So you keep working all the way back. I’m not a guy that has a lot of natural muscle, a lot of natural bulk. Or have a wall. eval(ez_write_tag([[300,250],'mensjournal_com-incontent_6','ezslot_3',121,'0','0']));For Set 1: Use an “inward” palm angle. Muscle-building workouts require different loads than muscular endurance workouts. 2 sets x 12-15 reps internal rotation2 sets x 12-15 reps external rotation15 seconds rest between sets. The last thing is something I used to do when I was in high school. eval(ez_write_tag([[300,250],'mensjournal_com-under_second_paragraph','ezslot_0',167,'0','0']));Add some of these moves to your routine, and you’ll notice improvement in throwing distance, arm strength, and accuracy. The goal of a lot of QBs is to improve their arm strength. Turn palms facing away from your body, fingers on each hand pointed at each other. Whether you’re an aspiring big-time QB or just a rec-league weekend warrior, pumping up your arm strength is a great way to start improving your throws. There is no better drill that I’ve found to teach extension than this – skimming that crossbar. Two Quarterbacks will line up 30 yards apart facing each other with a line of receivers to their right. This version of the drill will help the quarterbacks build up their arm strength more. Once you get that point, start working your way back up, throwing every five yards. I’ve often wondered what’s a drill simply by throwing the ball that I can do to strengthen my arm. Switch sides with each set. How to do it: Lay down on a bench on your left side. You always want to see improvement. Today I share some quarterback conditioning drills to improve arm strength and throwing power. Hold a dumbbell in one hand, squat and lower the weight between your legs. Two Knee Drill (20 passes) The purpose of this drill is to warm up the arm and, at the same time, teach concentration on target and ball release. You should also practice throwing a ball in different positions, like sitting down or resting on one knee, which will help improve your overall arm strength. Raise the dumbbell up and across your body, keeping your elbow straight, and finish the rep over your right shoulder. A lot of times, you see pitchers throw a lot of long ball, a lot of long toss. There’s a lot of undeveloped areas in the shoulder that can help quarterbacks improve arm strength.”. Pair off about ten yards apart directly in line with each another, kneeling on both knees. Set 1: Use inward palm angleSet 2: Palms togetherSet 3: Outward palm angle, 4 sets x 8-10 repsRest 20 seconds between sets. Without moving your feet, twist your torso and make a strong throw. Sign up for our newsletter to get the latest adventures, workouts, destinations, and more. Raise the weight, keeping your right elbow at 90 degrees, until your forearm is parallel to the floor. Then you can move back 10 yards. In this video I give you 5 ARM STRENGTH TIPS AND DRILLS you can do. You’ll hit it, you’ll push it, that’s not what we want here. Accuracy Drills. Have your partner move back five yards every throw. Using a standard-size, junior football, start with 15-to-20 throws to your partner. Drop backs, agility drills and moving around in the pocket all help improve leg strength and mobility. I'm a receiver, not a QB, but I can throw and I work with our QB all the time so I know what drills to do and what works. This will help work your shoulder muscles. The following are drills that can improve a quarterback’s accuracy and arm strength (velocity) on his passes. b. why is the lack of arm strength such a negative in QB evaluation come draft time? if guys can improve this attribute so well, it seems that most everyone should be able to do the same Don't know for sure, but the thought must be that it will be easier to train the big arm to be accurate, as opposed to building the accurate arm stonger. And you’ll notice, the more you do it, the stronger that arm gets and you can move back three yards, five yards, four yards. The last, final, most important is our arm. Creatively using the bands will also allow a quarterback to mimic various aspects of the throw and develop the muscles needed for each stage. Is that something I would do every day? And again, those of you that struggle with extension, you’ll find yourself not being able to get it up and over that crossbar. The drill involves two quarterbacks who kneel on both knees about 10 yards away from each other. Work on strength during the off-season. These drills are going to help you improve your throw power, add distance to your throws and improve your velocity. Today I am going to share some awesome quarterback conditioning drills and exercises to improve our arm strength and power for throwing. Have the partner throw a medicine ball to the player. With each throw, Josh and his teammates concentrated on … We want extension. So we’ve worked on our feet. Win more games! Keep your chest lifted and your belly engaged. The month before your first game, focus on quickness exercises. This will work out your tricep and loosen up your rotator cuff on each side of your body. Keep your right arm bent at the elbow, and hold the dumbbell in front of your stomach on the bench. So have a partner. This is about the best drill I’ve ever done that I could come up with to work on it. Mar 5, 2015 - Our arm is the expression of what we are as a quarterback. The knee that they should put on the ground is the same as their throwing arm. © 2021 Football-Tutorials.com. The QB must drop back while taking on the rush and find the open receiver. This video is going to teach you how to get more velocity and distance on your throws. “When you’re talking about arm speed and you’re trying to maximize strength in the arm, a lot starts with the rotator cuff,” says Ken Mastrole, of the Mastrole Quarterback Academy and XPE Sports Academy, who has worked with first-round NFL Draft picks Teddy Bridgewater and E.J. Slowly raise it to the starting position and repeat for 12-15 reps. Change body sides and repeat with the opposite arm. There are a variety of quarterback throwing drills and cues that can be used to help improve accuracy. But you’ll need to do more than just bicep curls if you want to become the next Aaron Rodgers. You will not be successful doing this. Again, that extension when I throw that football. All these things – our feet, our core, our arm, our shoulders – all these things will help you be a great quarterback. Bring your hands up to your chin, then extend your arms outwards away from your body and parallel to the floor, straighten them, and bring your arms back down to starting position. Emphasize muscular endurance two months before your season begins. Is that something to do twice a week? I wasn’t the guy that could bench-press a lot of weight. And now do the same drill. That extension that creates velocity. This is a drill somewhat derived from that concept. For Set 2: Bring palms together. We will never share your information. Let us correct this as soon as possible. The Target Muscles. Many young quarterbacks drop their elbow below shoulder level. I had to work for everything I got. Catch the ball with your right hand above your body, and let the momentum of the ball push your arm back slightly. Plant both feet shoulder-width apart, facing your partner. 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I’m still not. Improve your grip and core strength by doing single-arm overhead swings. Hold the dumbbell in your right hand, and place on the left inside part of your thigh. For Internal Rotation: Lay on your right side on a bench with your knees slightly bent. This will hinder accuracy and ball speed and contribute to a bad muscle engram. QB throws passes at a suspended tire, an empty trash can or a target net The smaller the target the better Quarterback Conditioning: Arm Strength & Power . Exercises to Build Arm Strength 1. The Two Knees Drill: Warm-Up The two knees drill is designed to warm up the quarterback’s arm, as well as teaching them concentration on where they are throwing it and their release. The traditional youth football drill is spaced out about 30 yards but this distance can be adjusted to match the arm strength of the Quarterbacks. Individual quarterback workouts and Strength and Conditioning drills are different from team drills and should be an essential piece of any QB’s practice regimen. Turn the palms towards each other and keep your hands together in a prayer-type position. And this is the most difficult, because we’re working on that extension. 100% Privacy Guaranteed. And once you get to a point throwing that long ball that you can’t throw it any further, have your partner come back. And don’t forget to “Like” Us on Facebook, where we share even more great quarterback conditioning information! How to do it: Start standing up, knees slightly bent, arms hanging at your side. After throwing a nice heavy medicine ball around, that little pigskin will be a piece of cake! QB Read Progression Drill This Drop and QB Read Progression Drill for Quarterbacks works on the footwork of the QB during drop back and going through the progression. Directions: Sit on the edge of the chair and put your feet flat on the floor. Today I am going to share some awesome quarterback conditioning drills and exercises to improve our arm strength and power for throwing. After ten passes, stand and move back to ten yards. Extend your legs and hips to swing the dumbbell straight above your head with your palm forward, keeping your arm and back straight throughout the exercise. In general, try to practice throwing 3 times a week for 15-20 minutes at a time, throwing at different distances like 30 feet, 60 feet, and 90 feet. Isometric exercises with resistance bands can build functional strength in a quarterback's throwing arm without adding unnecessary bulk. Power up your arm and perfect your accuracy with Clarkson's throwing fundamentals, as follows: Transfer bodyweight from back foot to front. Each quarterback coach should have a list of drills that will be utilized when coaching his position. Speed-training exercises take place at a higher intensity than strength or power drills. Our arm is the expression of what we are as a quarterback. Once you get to a distance you can’t throw it any further, have your partner come on back. Engage your kids in practice. In this video I give you 3 NEW QB ARM STRENGTH DRILLS.