A quarterback's shoulder is his prized possession. There are countless players who can read a defense and make timely decisions, but there are only select few who have the physical ability to whip a football 60 yards downfield with pinpoint control. Quarterbacks must keep their shoulders strong and flexible, and using surgical bands during isometric movements is an effective way to do just that.
Rotator Cuff
The rotator cuff is a set of four muscles that attaches your arm to your shoulder joint and is primarily responsible for rotating your arm in any direction. This is typically the focal muscle exercised for all athletes in which throwing is a major part of their sports. One exercise commonly done using a band is a standing internal rotation. Begin this movement by wrapping the band around a doorknob. Stand with your throwing side to the door, holding the band in your throwing hand, elbow bent at a 90-degree angle and arm out so your palm is facing forward. Rotate your arm in while keeping your elbow at your side, then return to your original position.
Shoulder Blade
The shoulder blade is primarily responsible for pulling your shoulder back in preparation for throwing a pass. Exercise your shoulder blade by attaching the resistance band to an object at shoulder height. Hold the band in your throwing hand with your arm fully outstretched. Pull your elbow back into your side until it's bent at a 90-degree angle and pinch your shoulder blade back in the process. Return your arm to its original position and repeat the process.
Wrist
When throwing a football, your wrist naturally snaps down to put rotation on the ball and help create a spiral effect. A tightly spiraled pass will travel more accurately because of a lack of wind resistance. Thus, strengthening your wrist is crucial to keeping your passes on point. Perform wrist extension exercises by first wrapping the resistance band around your foot. Sit in a chair and wrap the other side of the band around your throwing hand. Rest your arm on your leg with your palm facing up, and pull the band up toward the ceiling in a curling motion with your wrist. Return to your original position and repeat the exercise.
Triceps
Triceps muscles are specifically responsible for straightening your arm and putting emphasis being any "push" movement made. When you throw a football, you are essentially whipping it with your shoulder and pushing it with your triceps. Strengthen your triceps by executing bent triceps extensions. Wrap the band around an object at knee level and stand facing the object. Grip the other side of the band with your throwing hand, bring your arm back behind you and bend your elbow at a 90-degree angle. Keep your elbow stationary and extend your arm fully, pulling back on the band in the process. Return your arm to its original position and repeat the movement.
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