In-Season Quarterback Strength Training
By John Balano ACSM USAW
Head Strength and Conditioning Coach
City College of San Francisco Football
2001 National
Champions
One of the most (if not the most) important individual on a football team is the Quarterback. Their overall health is often times of great concern and importance for the coaching staff. As a Strength and Conditioning Coach, you have to delicately and judiciously determine the commitment of the
football program to having the quarterback participate within the in-season strength and conditioning curriculum. I am fortunate at City College of San Francisco that George Rush is a firm believer in 100% participation for all players in our season long strength and conditioning program. With that in mind, let me share with you my thoughts on the type of specialized program for the Quarterback during the season.
CORE STRENGTH
For the core you can be as creative as possible. Typically, I like to see 250 reps in a session, with upper and lower abdominal involvement. The oblique muscles too. Any variety will do although I favor dynamic action using the medicine ball. I do advocate doing some full-sit-ups as the lower abdominals and hip flexors directly contribute to running. For the low back, hyperextensions are good (tray these with a medicine ball either held
behind the head or at arms length for a real challenge). If you can do anything uni-lateral (one leg or arm at a time) the better.
EXERCISETIP – (exercise name: POINTERS): Start by getting on your hands
and knees. Now, lift your left arm and straighten you right leg so that both are parallel to the ground. Hold the position for a 2 count then do the same for the opposite side. Count that as 1 repetition. Build up until you can do 30 reps minimum.
COACHING POINTS: Arm and leg must be parallel to the ground. Gently place the kneecap on the ground when
returning the leg to its start position. Do not rush the exercise, slowly and deliberately count to 2.
SHOULDER REGION
For the shoulder region, I like the Jobe dumbbell protocol.
Dr. Frank Jobe developed these exercises several years ago to aid in the rehabilitation of throwing athletes (pitchers in-particular). Over the years, they have become widely used in strengthening programs where dynamic movement is concerned (i.e. throwing). I am fond of these particular exercises within the protocol; perform them standing, in front of a mirror if possible. Use 5 lb. or less with strict form. Bear in mind, your target the four muscles that comprise the rotator cuff. (Heavier weights enable the rhomboids and deltoids to a greater extent)
JOBE 1: Begin with dumbbells in your hands, arms at your side, palms facing your legs. Keeping your arms straight, raise them laterally to shoulder height. As you raise the weight, rotate the weights so that your thumbs are pointing toward the ceiling.
JOBE 2: Begin with dumbbells in your hands, arms at your side, palms facing your legs. Keeping your arms straight, raise your arms forward to shoulder height and at 45 degree angles to your body. Your thumbs should naturally point to the ceiling.
JOBE3: Begin with dumbbells in your hands, arms at your side, palms facing your legs.Keeping your arms straight, raise your arms straight ahead to shoulder height. Asyou raise your arms, rotate your hands as if you were emptying out two cans of
water.
COACHING POINTS: Do not sway your body and don’t raise your hands above shoulder level.
Add push-ups, with your hands on medicine balls (for increased shoulder stability). Bent-over flyes (try these laying over a balance ball for greater functionality) or T-Bar rows for the posterior fibers of the deltoid (try squeezing your shoulder blades together before pulling!). Throw in some bicep curls (don’t forget that they decelerate the throwing motion); actually I prefer reverse grip pull-ups with a 5 sec. eccentric (lowering motion) movement.
There you have it, a concise in-season package for your Quarterbacks.Right to the point and easily executed in less than 20 minutes. Think in terms of twice a week built into your annual plan for periodization for greater opportunity for success. Where’s the running, you ask? My assumption is that your practice tempo
should be adequate enough to provide close to “game” conditions. Besides, you may be brighter than me and have a well-established “in-season” running program. I’ll accept that, after all, I am a professional.
John Balano
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