Hello, my name is Dana Sanders, former NFL running back turned fitness trainer. We are here today at Fitness Evolution in Seattle, Washington with LIVESTRONG.com. Today's question, is how to increase your arm strength when throwing a football. Well I have some suggestions for you. Well throwing a football is likened to hitting a golfball almost, when you play golf, you come back and you swing and your mid section does all the work. Throwing a football is the same way, when you step back to throw a ball and you release it, you turn your body, you are working the mid section. So that's what's important when throwing a football. So I'm going to show you a few exercises you can do to help get that ball out there. Left foot up, heavy ball and turn. If you want, use a ball about 20, 30 pounds if you can and if not, go 15 that will work as well but you want to really stretch and work your mid section, your core. The stronger your core is, the further you are going to be able to get that ball out. Then you step back, switch legs and go to the other side and twist and twist and remember, also momentum helps you throw a football. So like I said when hitting a golfball, the longer club you use the further it will go. One of the most important things about throwing a football is your mid section. So what you want to do, you go on one knee, you take a baseball, softball, whatever you have, find a nice sturdy wall and you turn and throw to that wall and what you want to do is bring your elbow forward. Your elbow always points at your target. So it's here and turn and what happens is you snap your wrist and you snap your waistline. So you turn and this is what helps you throw the football. So in order to be really strong in this area, a lot of core exercises, situps, you know, and straight leg raises, things like that will help you work your mid section so you can actually throw the football further. Another thing you can do, heavy weight, oh this is fun and here and you're going to press it just throw it. You do this about 100 times, you're going to feel that in your shoulders and that will definitely help you get that football out a little bit further. And those are my suggestions on how to increase your throwing strength. Again my name is Dana Sanders, LIVESTRONG.com and remember, happiness is a choice so choose to be happy and live strong.