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).