Quarterbacks must possess a unique set of skills and attributes. They are the leaders of the offense, and in many cases, the entire team. They must be agile enough to respond to opposing defenses and be in top physical form to handle the demands of the position. Being quick and light on their feet is an important quality, as are arm strength and general physical strength to handle the punishment absorbed during a game. Various drills and conditioning exercises can help quarterbacks in all of these areas.
Footwork
A quarterback can get out of trouble and make plays by using his feet as much as his arm, but he needs to practice drills that enhance his footwork and quickness. Jumping rope always is recommended for athletes looking to become light on their feet. Practicing a three-, five- and seven-step drop also is highly recommended.
Strength Training
Quarterbacks must possess lower body as well as as upper body strength to get through a game. To that end, the following exercises are ones that will go a long way toward meeting your overall strength requirements: three sets of 8 to 10 repetitions each of bench presses for the chest, overhead military press for the shoulders, pull-downs for the back muscles and calf raises. Take a day off between weight workouts to let your muscles recover strength.
Core Strength
Strengthening the core muscles helps quarterbacks take hits to their midsections and also gives them the strength to make strong throws when they have to during the game. Many effective core exercises involve a medicine ball. The Russian twist is a popular one and can be done on your own. Simply take a medicine ball and sit on the floor with your feet just off the floor. Rotate to your left until the ball touches the floor by your left hip, then turn to your right side until the ball reaches the floor near your right hip. Do 10 to 12 repetitions of the Russian twist and other core exercises every other day.
Passing Skills
Being able to hit the short, intermediate and long passes are crucial to a quarterback's success, and the best way to keep your passing arm in shape is to practice those throws with actual receivers. Quarterbacks can help receivers get in shape by having them run routes like they will have to in a game. To help get your shoulder and throwing arm in shape, start with short passes to get warmed up and gradually move to longer throws.
Stamina
Running is an essential part of nearly every sport and quarterbacks must put in their time, too. Distance running, such as three to four miles a day or more, will help build cardiovascular endurance as well as muscular stamina in the legs. Running stadium stairs a few times a week also builds cardiovascular endurance as well as strength in the quadriceps and hamstrings. Running sprints on the football field helps simulate game conditions that might require a burst of speed. To really build stamina, do five 50-yard sprints at the end of practice when you really have to call upon your energy reserves.
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