Drill for Throwing a Football

Shoulder presses is another great workout for quarterbacks. The shoulder is made up of several joints including the Sternoclavicular, Acromioclavivular, Coraclavicular, Glenohumeral, and Scapulothoraic joint. You can do these be sitting on a 90 degrees bench seat. You start these with the weights around your ears. You then press upwards until your elbows (humeroulnar joints) are completely extended in a straight line. Then return the weights down to ear level. You want to maintain a slow and steady pace. You should have the phalanges wrapped around the bar with your thumb around your phalanges to prevent the bar from slipping out of your grip.  During the off-season you may do about 4 sets of 6 to 8 reps to build up strength but when the season comes closer you want to focus on the same sets but less weight and increase the number of repetitions. This will build up your shoulder stamina and help you get through the entire game without any fatigue in the later quarters. I would recommend that you have some one spot you during these workouts to help prevent any injuries from occurring.



Drill for Throwing a Football

External rotation of the shoulder is huge in helping quarterbacks both warm up and strengthen their shoulders. You can do these by using a sport band or elastic band. You wrap the cord around a pole and stand about five feet away from the pole or until the band is tight. You then start with arm at your side then flex your humeroulnar joint around 90 degrees. You then abduct your hand laterally with leaving your elbow next to your waist then adduct your hand medially back to the mid line of your stomach. This is one repetition. You can do about 4 sets of 15 but remember to practice good form and go slow and steady. You do not want to rush this exercise because you may cause damage to your rotator cuff (these are bands of tendons of the subscapularis, suprasipnatus, infraspinatus, and the teres minor which attaches to the humeral head).   



Drill for Throwing a Football

Triceps extensions using light weights and higher repetitions can increase endurance in the throwing arm. During this lift you are going be working all three heads of the triceps; Long, Lateral, and Medial head. The throwing arm should hold a dumbbell with the upper arm close to and parallel with the back; and the lower arm flexed 90 degrees at the elbow (also known as a hinge joint) with the weight hanging down. The quarterback can then extend his hand vertically making it distal from his body until his arm is completely flexed. Once flexed you may lower the weight back down and continue the exercise.