Being the quarterback is not easy. You have to be physically fit on top of being mentally sharp and knowing what each and every player on your team is doing on each play. Increasing strength is an essential part of the quarterback's fitness training. You need to develop muscular strength in the shoulder, core and legs to increase on-field abilities and to be able to play the position better overall.
Shoulder Exercises
A quarterback must work on shoulder strength -- the rotator cuff in particular -- to improve passing ability. Do exercises that internally and externally rotate the shoulder, laterally raise the arm and work the lattimus dorsi and teres minor to help stabilize the throwing motion. Perform sport-specific exercises as well. Throw footballs certain distances in succession as if you were doing a weighted exercise. There are also weighted footballs you can use to increase throwing strength.
Core Exercises
Stabilizing yourself to throw and pulling away in the pocket after being hit depends a lot on your core strength. Your core is composed of any muscle that connects between the spine, hips, ribs and femur. These include your abs, back muscles and hip muscles. According to the National Strength and Conditioning Association, increasing the strength of these muscles will help with static and dynamic balance. Perform weighted sit-ups, lateral lunges, lateral bounds, v-ups, rows, pull-ups, abdominal twists and deadlifts to help the core.
Leg Exercises
Strengthening the legs will help deliver most of the force and drive in a quarterback's passes. Strengthening the legs will also help increase your speed and ability to shed or withstand tackles. Being a versatile quarterback is beneficial, especially as the game gets quicker year in and year out. Perform squats, power cleans, box jumps, broad jumps and lunges to increase your leg strength.
Sets, Repitions and Rest Optimal for Strength Training
According to the National Strength and Conditioning Association, there are several sets of reps you should complete to achieve optimal strength results. There is also a recommended rest period in between sets that will benefit strength training. You should attempt to complete two to six sets, of six to 10 reps, for strength training. There is a drop-off of significant gains made after completing three sets of an exercise, so two to three sets is best. The rest period for strength training should be ideally 2 to 5 minutes in between sets.
References
- "Periodization: Theory and Methodology of Training, 5th edition," Tudor, Bompa, Haff, Gregory G.; 2009
- "Advanced Fitness Assessment and Exercise Prescription, 5th ed."; Vivian H. Heyward; 2006
- "Essentials of Strength Training and Conditioning," Baechle, Thomas R., Earle, Roger W.; 2008
Member Comments