Youth Football: Coaching Quarterbacks 101 Part Three: Physical Preparation and Conditioning

Youth Football: Coaching Quarterbacks 101 Part Three: Physical Preparation and Conditioning

 

Football Knee Ups

 

Youth Football: Coaching Quarterbacks 101 Part Three: Physical Preparation and Conditioning

  

Before we get into the mechanics of how to play the quarterback position, we must get into preparation. This section gives your stretches and different conditioning techniques that will help elevate your quarterback’s physical preparation that the position demands.

 

Beginning with some basic stretches, prepare your quarterback with knee ups, doing three sets each leg having them hold for 10 seconds each.

This is a good stretch to loosen up the hip flexors that are a necessity at the quarterback position. Another good preparation drill is the line drill which can be seen here at the 3:05 mark. This drill can also be used with a towel too.

 

When it comes to the quarterback position, there is no other virtue that can help protect you from the rush than evading it. Developing good, crisp footwork will go a long way to your pocket presence. In order to improve footwork, it’s important to improve agility. We don’t typically associate agility with the quarterback position, however, it can’t be stressed enough how important agility is to this position.

 

https://gfycat.com/PalatableOrderlyGar

This link has a great drill to help improve agility in the pocket, consider starting your players out a slower, controlled pace before slowly progressing into a more faster rhythm.

 

Both static and dynamic stretches are crucial for preparing in any style of practice of game activity. Static stretching is holding a pose for several seconds. Making a list of these to help prep your quarterback will greatly enhance flexibility and muscle movement. These stretches greatly impact muscle trauma rehabilitation and injury prevention.

 

A few to consider are Upper Trunk Lift, with the athlete lying face down with his hands under his shoulders extending his arms, keeping his pelvis on the floor while lifting up.

 

These stretches, when performed correctly, will greatly enhance performance as well as flexibility which is so important when playing the quarterback position. To prevent your players from viewing stretching as a waste of time and to avoid lackadaisical efforts from them, don’t let your kids touch a ball or engage in play before they have gone through this stretching routine. After consecutive strong performances during this routine, they should get into the rhythm of this and take this more seriously. Close supervision also is demanded here as you want to avoid players slacking off or goofing around. 

 

Conditioning is also a crucial element of physical preparation. The element of the sprint ladder is of great interest to any coach. Lay it out, have kids run through it, proceeding with 10, 20, 30, 40, 50, 40, 30, 20 and 10-yard sprints that follow the ladder. Here are a few basic drills to utilize. Bear crawls can be utilized for lineman and will be extremely beneficial to them for body control especially in the trunk, shoulders, and arms. Here is a tutorial that shows how to properly execute this exercise. With these, mind the distances that you make your kids go for the bear crawls. Four quarters are also an additional workout that is great for building up football endurance. These are done with four 10-yard sprints with 10 seconds of rest in between each sprint. “Four 20-yard sprints with 20 seconds of rest in between. Four 30-yard sprints with 30 seconds of rest in between. Then do alternate 20-yard sprints and 20-yard strides for the full field with 30 seconds between each segment. This ends one quarter. Three more to go.” [1]

Quarterback Coaching 101

Part 1

Part 2

Part 3

Part 4

Part 5 

By: Matt Kerns

 

[1] https://blogs.usafootball.com/blog/1012/4-football-conditioning-drills-to-consider-this-preseason


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