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A quarterback needs a unique blend of skills.
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A quarterback needs a unique blend of skills and physical attributes. Although a quarterback's arm needs to be strong to complete a forward pass, he also needs to have a full range of motion. Unlike some of the other positions on a football team where bulk is a necessity, an overly muscular quarterback may find it difficult to fulfill the movements his position requires. Isometric exercises with resistance bands can build functional strength in a quarterback's throwing arm without adding unnecessary bulk. Creatively using the bands will also allow a quarterback to mimic various aspects of the throw and develop the muscles needed for each stage.
The Target Muscles
A quarterback's throwing motion uses a wide range of muscles across the body for balance and support. Specifically looking at the arm, though, the biceps, triceps, wrists, forearms, deltoids and trapezius are all key in developing throwing power. Even though the deltoids and trapezius aren't technically part of the arm, they are directly engaged in generating power for all types of throws and should be developed along with the other muscles. Each of these groups can be targeted with isometric band training.
As with any training program, it's important not to overdevelop one arm or muscle group. Although you only throw with your dominant arm, you should work both arms equally. This will prevent imbalances and lower your risk of injury. For the same reason, you should develop pull motions as well as the push movement of the throw. As a rule of thumb, perform two pull motions for every one push motion.
Hold Your Ground
Isometric contractions are those that cause the muscle to tighten without changing its length. This type of training can build strength with minimal impact on your joints. To strengthen your throwing arm, tie your band to an anchor point and hold the other end in your hand. With your hand in the top position of the throw, step forward until your feel resistance. Hold this position for at least three seconds and repeat for 20 reps. To make this more challenging, increase the time that you hold your arm in the top position. This same technique can be used with each stage of your throw.
To specifically develop all of the muscles needed for a good throw, work in a variety exercises. Using a partner or a secure anchor point, you can execute rows, bench presses, reverse flyes and even lat pull-downs with your bands. To strengthen your core and support the movement needed for a solid pass, incorporate oblique twists as well. Remember to pause at the top of each move and hold the tension on your muscles for at least three seconds. As your become stronger, increase your time under tension.