Quarterback is a very unique position, due to the obvious throwing requirements. Quarterbacks need to have strong, stable shoulder girdles, while also maintaining a high-level of flexibility/functionality within the shoulder joint. The surrounding musculature of the upper-back/rear-deltoid plays a crucial role in the stability, acceleration/deceleration and health of the throwing shoulder.
Core-stability, particularly rotational-stability are the second-most important aspect of training Quarterbacks. The core needs to be able to rotate powerfully, but stay under ‘control’ at the same time. This includes the hips as well as the muscles that make up the ‘core’ (Abdominals, Spinal Erectors, Obliques, etc). This aspect of the training is also important to avoid abdominal strains.
Quarterback-Training Highlights:
- Deceleration-focused training of the shoulder girdle – focusing on the upper-back/rear-delt areas
- Core-rotation/stability - focusing on stabilizing the spine while the limbs are moving, as well as stable, controlled rotational force production
- Uni-lateral leg strength/power – focusing on single-leg training to improve strength, balance, endurance, hip-extension and lateral-movement
- Conditioning – focusing on Anaerobic-Alactic energy system (5-10 seconds of powerful movements followed by 30-45 seconds of rest)
