Throwing Mechanics

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Step 2- Parallel Feet: the initial phase of incorporating the entire body into the throw.

Have QB's now back up a step or two so that they are about 5-7yds apart. QB's should stand with their feet parallel and positioned just outside of their shoulders (I believe in a wide-base) and make sure their knees are bent at ALL TIMES! You cannot play this position, or any other for that matter, with straight legs.

From this position have the QB PUSH the ball back with his off hand. This is very important for 2 reasons: 1. to keep both hands on the ball as long as possible and 2. to help rotate the torso in order to maximize full use of the body.

Once the ball is pushed back as far possible, they should hold the position briefly. The next movement is with the lead elbow. As the lead elbow triggers the throw, the ball should simply go straight up (NOT REACHING BACKWARDS!!). The body will take care of the rest. At the follow through QB should remain balanced in his position and feet should remain planted without movement. 

Coaching Points: The most important part of this drill is that QB's remain focused and each movement is a conscious decision. If they are not concentrated and just going through the motions they are doing nothing other than just warming up, and thus, a very inefficient use of time. Make sure they are also focusing on a specific target- the smaller the target the better, such as a letter or logo on the t-shirt of his partner, one of his eyes, his nose, etc. Again, the smaller the focus point the stronger the concentration will be. The QB’s eyes should be zeroed on his target from the time he pushes the ball back until the ball is caught by his partner.

Step 3 – Right Foot Forward (or left foot for Lefties)

This step, as well as, Step 4 are the exact same, with the exception of the QB’s feet position. Here, we want to maintain the wide base and place the right foot forward (left foot for lefties).

Coaching Points: As the ball is pushed back by the off-hand the QB should now feel his weight (energy) being absorbed in his back leg. As he makes the throw he should consciously feel the weight transfer from back, through the hips, to forward. Again make sure they remain focused and that each movement is a slow conscious one.

Step 4- Left Foot Forward

Same as Steps 2 & 3, with the exception that the QB’s LEFT foot is placed forward. The QB should feel a greater presence of his energy. As he pushes the ball back, his weight (energy) is now more predominantly in his back leg. As he throws, the energy transfers from the back leg, through the hips to his front leg.

Coaching Point: Make sure your QBs’ upper body is not leaning to far forward. The Upper torso should rotate on an even plain throughout this drill, and the head should remain still at all times. If his head is moving his target is also moving.

Step 5- Wrong Shoulder Throw: Designed to increase arm extension and wrist snap.

QBs should stand about 10yds apart with throwing shoulders pointing towards each other. This position isolates the throwing arm so the body is not used at all. Standing in this position, knees bent and feet parallel just outside the shoulders, the QB as in the other steps PUSHES the ball back with his off-hand. Again, pausing to think the movements through, he releases the ball with as little motion as possible and as quick as possible. From this position, in order to get the ball to his target, the QB MUST fully extend his arm and snap his wrist with the follow through.

Coaching Points:  It is extremely important that the QB’s DO NOT ‘wind up’ with their throwing motions. Think of it as throwing darts. The idea is just to get the ball UP and OUT as efficiently as possible. To help with arm extension, tell him to “place his hand” on the exact target point. Also make sure they are maintaining balance at all times. By getting a full arm extension we are now throwing “through” the target and not “to” the target.

Step 6- Ready Position: Putting it all together as if standing in the pocket.

In this final step the QB’s should be between 10-15yds apart with their off-shoulders pointing at each other as if standing in the pocket at the end of the drop. Ball should be pushed back as far as possible so that the only direction he can go with the ball is UP and OUT. Weight (Energy) should be about 75-80% on the back leg. He should have a feeling of being a loaded shot gun. Here, the front foot is the trigger. Because of his good wide base there is no real throwing step. The QB merely opens his hips by opening the trigger foot.

Coaching Points: Again, watch for any unnecessary arm movement. Check balance at end of each follow through. Make sure there is no big throw step. The Trigger (front foot) should only open and NOT step forward. I larger step causes for inaccuracies as the body (and head) will move too much in a vertical manor. When this happens the target also moves. A large throw steps also drastically slows down the release.

Final Thoughts: I cannot stress enough the importance of concentration and focus during this drill. Each movement must be a conscious decision in order to train the muscles to work efficiently. If done properly you will notice very quickly a drastic improvement in accuracy, velocity, as well as a quicker release.

To add some fun to the final step, or after the Warm-up Progression is finished you can play the following ‘Head Shot’ game: While playing catch from the Ready Position you may score points with each throw- 2 points for a Head Shot and 1 point for a Chest Shot. Note the shoulders or stomach, do not get any points. First one to ten wins. I am a big believer in competition and this is just one example of how to incorporate competition into drills.