Perfecting the Throw: The Normal Foot Follow Through Drill for a Polished Throwing Motion
The “Normal Foot Follow Through Drill” marks the culmination of a well-structured quarterback warm-up sequence. This drill builds upon the mechanics and techniques practiced in previous drills, allowing quarterbacks to refine their complete throwing motion with proper footwork and follow-through.
Purpose
- Mechanics Refinement: Having honed their mechanics through kneeling and standing drills, quarterbacks now put it all together in a natural throwing stance. This drill allows them to focus on a smooth, controlled throwing motion while emphasizing proper footwork and follow-through.
- Muscle Memory Development: By repeatedly executing throws with proper technique and a complete follow-through, quarterbacks develop muscle memory. This ingrained movement pattern translates to more consistent and accurate throws during practice and games.
- Building Confidence: Successfully completing throws with polished mechanics and a complete follow-through builds confidence in quarterbacks’ abilities. This confidence allows them to approach practice and games with a positive mindset, ready to utilize their refined throwing motion.
Description
- Partner Up: Quarterbacks pair up and position themselves facing each other in a straight line, approximately 10-12 yards apart. Unlike the Opposite Foot Drill, they stand with their feet shoulder-width apart and parallel to each other.
- Target Acquisition: The “receiving” quarterback extends their arms upwards, palms facing forward, creating a clear target for the throwing quarterback to focus on.
- Pre-Snap Mechanics: The throwing quarterback assumes a standard pre-snap position, holding the football with both hands in front of their chest (throwing hand side).
- Initiating the Throw: To initiate the throw, they may take a small step with their front foot for added stability, ensuring their toes point towards the target. However, this step should be subtle and not a lunge forward.
- Mechanics and Follow-Through: From the pre-snap position, they initiate the throw by rotating their torso and hips towards the target, emphasizing proper hip rotation as the engine of the throw. As they rotate, they bring the ball up to their ear with their elbow high and pointed towards the target. From this position, they then extend their arm and release the ball in a smooth throwing motion. Here, the emphasis is on a complete follow-through. Remind quarterbacks to exaggerate the follow-through motion (throwing hand ending up loosely in front of their opposite hip) until it becomes an automatic part of their throwing motion. This exaggerated focus helps to solidify the follow-through habit.
Progressions
Distance Progression: This drill incorporates a built-in progression that gradually increases the challenge. After each successful throw, the throwing quarterback takes a small step back, increasing the distance to their partner by 1 yard. This allows quarterbacks to refine their mechanics while progressively increasing throwing power. However, maintain the emphasis on proper technique, and ensure the maximum distance does not exceed 20 yards.
Variations
Target Variation: To add an element of dynamism, quarterbacks can throw to their partner from various angles. The “receiving” quarterback can adjust their position slightly throughout the drill, requiring the throwing quarterback to adjust their footwork and torso rotation to deliver accurate throws.
Coaching Points
- Controlled Throws: While this drill incorporates a full throwing motion, emphasize the importance of focusing on proper technique and controlled throws over launching the ball with excessive force.
- Maintain Focus on Target: Remind quarterbacks to maintain focus on their target throughout the entire throwing motion, including during the follow-through.
- Hip Rotation – The Key Ingredient: Reiterate the importance of initiating the throw with hip rotation. This not only generates power but also helps with timing and accuracy.
- Complete Follow-Through – Muscle Memory in Action: Emphasize the importance of a complete follow-through, reminding quarterbacks that this exaggerated focus during the drill helps to establish muscle memory for a more consistent throwing motion on the field.
Equipment
- Footballs (1 per pair of quarterbacks)
By implementing the “Normal Foot Follow Through Drill” with its progressions and variations, and these valuable coaching points, you can create a comprehensive warm-up routine for your quarterbacks. This drill sequence helps them solidify throwing mechanics, develop muscle memory, and build confidence in their ability to deliver accurate and powerful throws on the field.
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