Strength training is important for all athletes, but even more so for the quarterback. Conventionally, quarterbacks didn’t do weight training because they worried it would ruin their throwing motion. But the reality is that strength training not only makes you a better athlete, but also a better passer.
Use these lifts to supplement your current strength training, in consultation with your strength coach to make sure you are combining the right exercises together and not overexerting.
Deltoid Development
The shoulder is the most mobile joint in the body with several different muscles involved. The main shoulder muscle – the deltoid – has the anterior, medial and posterior heads. You need to activate all parts of the muscle, using the Boulder Train lift. It involves doing 12 reps each in a series of lifts done one after the other with a 5-15-pound weights.
- Angled Lat Raise
- Upright Row
- Shoulder Press
This series of lifts will stimulate complete deltoid development.
Split Squats
The Bulgarian Split Squat is a great lift for high school athletes.
It makes each leg work, correcting any minor issues. It also strengthens the core and improves balance because the athlete does squats with a single leg holding the weights in his hands. It also offers a stretch for the hip flexor, improving flexibility and range of motion, something many high school athletes lack.
While this is a simple lift, make sure you don’t collapse your chest or bend your back and slowly aim to get the correct depth to stretch the hip flexor.
Core Strengthening
A quarterback needs a strong core, whether it is for the strength to make a pass or to stay on your feet as your opponents claw at you. Training the core will take more than simple planks. Try a variation by using single leg/arm or adding an uneven surface.
You can also do specific lifts to focus on the core, for example, Towel Slides. You need two towels and a non-carpeted surface. Come on your elbows with both feet on the towel. Do 12 reps each of –
- bringing both knees up to the chest
- mountain climbers
- going side-to-side while keeping the legs straight
Stretching
The quarterback may experience shoulder stress due to all the throwing they do. The Wall Slides can help you balance the shoulder muscles and ensure that the joint can smoothly exhibit a full range of motion.
Stand with hips and back against a wall. Raise your arms with triceps parallel to the floor and the back of the hands against the wall. Slide both hands up while keeping the arm against the wall. At the top of the movement, slide them back down slowly. You can do 5 reps of this in between sets. If you are looking for the best private or group quarterback training in Austin, Houston or Dallas, TX, talk to Stanfield QB, the top QB training coach at 832-906-9528 or visit https://www.stanfieldqb.com/
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