Quarterback Workout Program

Warm Up

First start off stretching. Stretching is very important in this work out because you will be lifting weights throwing the football and running. You do not want to pull anything, as well if you actually want to get better using this program stretching will help. If your loose you can move faster and throw accurate. Quarterbacks on most teams spend up to 2 hours in drills and warms ups before a game so that they can get loose to make the big throws later. This includes stretching this is a very important key to any exercise program and it is recommended in this program when training to be a quarterback to stretch before and after the lifting and field practice. I stress this because stretching can heal tight and injured muscles and it also can help prevent injuries. Most injuries come from something tightening up and tearing or pulling out to far. This also why we will be stretching every major muscle in the body.

As good side note stretching will improve your motion of your joints (important for all athletes especially Quarterbacks), as well your coordination , flexibility and balance will all improve as a result to stretching. So it’s simple the more you do it, the better you will become which is why we ask please stretch before and after all work outs. (even if its not this one). While stretching try to focus on breathing you don’t want to hold your breathe you want to take normal breathes this is also something to take not to when doing the lifting and running exercise’s as well. You do not want to hold your breathe at all. While stretching be gentle if your in pain you are going to far, (note there will be some tension but not pain) Don’t worry if you can not go as far as you think you should or as far as someone else goes. As much as you stretch the farther you will be able to go. Flexibility is like being a quarterback you get good at it through repetition. (In all of the factors, strength, endurance, intelligence/reading a defense). This is what makes the difference in quarterbacks. Going ahead.

Stretches

1. First start off rotating your arms in a circle motion in each way count to thirty seconds for each stretch.
2. Shoulder stretch – bring your left arm across your body and hold it with your right arm, either above or below the elbow. Switch hands.
3. Shoulder Stretch(using towel) – with your left hand holding at the top hold a towel behind your head with your right hand behind your back grab the other end pull the towel to the ceiling switch hands.
4. Neck stretch rotate your neck to the clockwise for thirty seconds switch to counter clock wise.
5. Calf stretch- with your left leg forward slightly bent and your right leg straight out push up against a wall. Switch legs.
6. Hamstring stretch ( note this hamstring stretch is best because it will not put stress on your back or neck) Put your heel on the wall while laying on your back once you become more flexible you can move closer to the wall. However go as far as you feel a stretch may not be to close depends, varies. Switch legs.
7. Quadrcieps stretch- pull your leg stretch up so that it is bent and your heel touches the back of your lower back. Switch legs
8. Knee to chest stretch- lay on your back and put your knee to your chest with the other leg laying heel touching floor

Weight Lifting

(to be done three times a week)

The weights may vary depending on size but lifting for strength and endurance you want to choose a weight to start off with that you can warm up with 10 repetitions. Then you want to add 15lbs next you will do a set of 3 with 7 reps each. Every two weeks you want to warm up with the weight you did sets with the previous week and add another 15lbs to the set weight. Here are a list of various exercises that will help in training to be a quarterback all are recommended if you want to notice big results.

• Bench Press
• Leg Curls
• Leg Press
• Jammer
• Arm Curls
• Over head triceps extension
• Single arm push down
• Shoulder circuit ( trap bar shrugs, lateral dumbbell raises, single arm dumbbell raises, and rear dumbbell raises).
• Under hand cable files
• Cable chest press
• Dumbbell split squat
• Hack Squat

Dot Drills

Five times a week do the complete dot drill sequence 8times focus on accuracy and not speed. ( speed will come)

Running

Quarterbacks in today’s market (college/Pro’s) need to be versatile meaning they not only are required to throw but to run as well when needed. Sense our program is designed to help you improve in every area a quarterback is needed. Six times a week is recommended three sprint workouts and three longer distance.

Sprinting Workout

(going as hard as you can)

Warm up with a lap (about 400 meters) Do form running drills stretch

Day one and two

• Sprint 300 meters 3X’s with about 60-75seconds in between reps
• Sprint 100 meters 5X’s with about 30-45seconds in between reps
• Sprint 40 meters 7X’s with about 20-35 seconds in between reps

Day three

• 15 hill sprints with about 45-60 seconds in between reps
• (the bigger the hill the better)
• Cool down one lap around stretch more form running drills recommended

Long Distance Workout

(sprint the curves jog the straights0

Warm up one lap (400 meters) Form running Stretch

Day one

6 800 meters with 2minutes in between reps

Day two and three

One mile (recommended goal to get about 6mins and 30seonds and under

Cool down one lap stretch

If you do this work out program you will be in shape to perform all of the task that are required of a quarterback on the field. This program will improve your speed and your endurance and your strength.

Other articles and work out programs

http://sportales.com/football/the-mind-of-a-quarterback-getting-ready-for-the-game/

http://sportales.com/football/football-tips-run-blocking/

http://sportales.com/running/so-you-want-to-run-a-40-meter-dash-in-a-42-something/

http://sportales.com/football/runningback-program/

http://sportales.com/football/so-their-running-cover-two-huh/

http://www.gameolosophy.com/Games/Sports/Madden/Read-If-a-Defensive-Player-is-in-Zone-or-Man.207193