workout

Tricep work is helpful. Remember, if you are using a "lat" type machine for triceps (with a tricep rope), make sure that you turn the wrists out (pronate as if throwing the ball). This increases wrist snap and flexibility.

One additional drill I have used in the past, is a wrist snap with a 1 pound, small rubber ball. Have the QB on both knees, raise the throwing arm straight with the ball resting in the palm, and snap the wrist forward, propelling the ball down at 45 degrees.

There are always the time-tried and old fashion bed push-ups with knees on the bed and a set of 25 before the get up and go to bed each night. As strength develops, move to finger tip push-ups as the fb is thrown with the grip.

Long Toss is the most effective way to measure and increase strength. I have the QB play long toss at least once a week in the offseason. We start at 15 yards apart, with the wrong leg forward -- really stretch so they must throw off of the front leg; i.e. right-handed QB has the right leg forward. Make sure the toes on both feet are straight ahead, NOT in or out, but point straight at the target. We execute 2 throw, and move back 5 yards until we reach their limit.

One last thought ... arm strength is great, but for the football to be thrown accurately, the QB must have great feet, and tremendous trunk rotation. Don't forget foot drills. At the West Coast Passing School, we have a saying, "Throwing the football goes from the eyes, to the feet, to the arm." As such we spend as much time preparing the eyes and feet in the offseason as anything. A traditional weight program, especially since you are using BSF is more than adequate.