Definitions

Sternoclavicular Joint- Modified ball and socket joint between the proximal clavicle and the manubrium of the sternum.
Acromioclavicular Joint- Irregular joint between the acromion process of the scapula and the distal clavicle.
Coracoclavicular Joint- syndeesmosis with the coracoid process of the scapula bound to the inferoir clavicle by the coraclavicular ligament.
Glenohumeral Joint- Ball and socket joint in which the head of the humerus articulates with the glenoid fossa of the scapula. This is the most freely moving joint in the human body.
Scapulothoracic Joint- Since the scapula can move in both the sagittal and frontal planes the region between the anteroir scapula and thoracic wall is referred to as the scapulothoracic joint.
Humerounlnar Joints- hinge joint in which the capitllem of the humerus articulates with the proximal end of the radius.
Flexion- to bend at a joint.
Extension- To make straight.
Phalanges- Term used to name the fingers.
External Rotation- to turn to the outside or abduct from your body.
Abduct- to take away or move from the mid line.
Adduct- to add or bring medially.
Lateral- to move away from the mid line.
Medial- towards the mid line of the body.
Rotator cuff- bands of tendons of the subscapularis, supraspinatus, infraspinates, and the teres minor, which attach to the humeral head.
Hinge Joint- one articulating bone surface is convex and the other is concave.
Distal- to be further away from the trunk of the body.
Tibiofemoral Joint- dual condyloid articulations between the medial and lateral condyles of the tibia and the femur, composing the main hinge joint of the knee.
Supinated- to be facing down as if to be pouring a cup of soup out.
Center of Gravity- to be balanced and gravity is equal to the center of the mass.
 .

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.



Novice Video



As you can see in this video the novice has the wrong foot forward. You want to lead your throw with the opposite foot that you throw with forward. You can see he also does dont bend his legs to get a good push to throw the ball.

Expert Video

In this video you can see how the ball is kept up high and in control. The grip needs to be gentle and soft to help get the ball out fast. While your throwing the ball you shift your weight to the back foot and lean back then explode foward releasing the ball high and putting your weight on the front foot.

Phase 1 (Stance)

During your stance you want to have your legs slightly bent at the tibiofemoral joint. You want to keep good protection of the ball by keeping it close to your head. Have your pinkie, ring, and middle fingers around the laces with your index finger on the strap.

Phase 2 (Prep stage)

In Prep Stage of the throw you want to keep your eyes on the target by pivoting at the waist squaring up your shoulders to your reciever. Remember to keep a loose grip to help get that tight spiral.

Phase 3 (Movement)

During this stage your center of gravity will be shifted from the back foot to the front foot. This will help build momentant and allow for a faster throw. You need to make sure to finish the motion and snap your wrist to the ground to help build up a tight fast spiral. You want to follow through with your throw so at the end of  it your hand will be supinated and flexed towards the ground.