Mastering Throws on the Move: The Circle Toss Drill for Enhanced Mechanics and Footwork
The “Circle Toss Drill” is a valuable addition to your quarterback’s arsenal, specifically designed to improve mechanics and footwork when throwing on the run. This drill simulates rollout passes and other situations where quarterbacks need to maintain accuracy while navigating the pocket.
Purpose
- Footwork Drills for Throwing on the Run: This drill challenges quarterbacks to coordinate their footwork with their throwing motion while moving laterally. This strengthens their ability to maintain balance and accuracy when escaping pressure or executing designed rollouts.
- Mechanics Under Movement: By throwing the ball back and forth while circling, quarterbacks practice maintaining proper throwing mechanics despite the added challenge of movement. This reinforces core engagement and proper body positioning for accurate throws on the run.
- Decision-Making on the Move: The constant movement in this drill encourages quarterbacks to make quick decisions about throwing windows and target acquisition. This translates to improved game-day performance when faced with pressure situations and the need to throw on the run.
Description
- Partner Up: Quarterbacks pair up and designate a circular running area with a diameter of 10 to 20 yards.
- Maintaining Position: They begin by standing opposite each other on the circumference of the circle. Emphasize the importance of maintaining a straight line between them that passes through the center of the circle throughout the drill.
- Circle Toss: One quarterback initiates the drill by throwing the football to their partner across the circle. The receiving quarterback then throws the ball back while continuing to jog or run in the circle. They should aim to maintain a consistent pace and spacing throughout the drill.
- Change Direction: After completing 8-10 throws each way, instruct them to switch and circle in the opposite direction.
Variations
- Stationary Target: For a more challenging variation, one quarterback can stand still in the center of the circle while their partner circles around them, simulating a throwing lane that needs to be found.
- Random Stationary Position: Another variation involves the stationary quarterback standing at a random spot inside or outside the circle. This variation forces the mobile quarterback to adjust their throwing angles and footwork even further, replicating the unpredictable nature of on-field situations. However, ensure the circle isn’t excessively large if the quarterback is positioned outside to avoid overly strained throws.
Coaching Points
- Quick Release: While maintaining proper mechanics is crucial, emphasize the importance of a quick release when throwing on the run. This helps to avoid taking unnecessary hits and ensures the ball arrives on time for the receiver.
- Footwork and Balance: Remind quarterbacks to focus on smooth footwork that maintains their balance throughout the throwing motion. They should avoid lunging or overstriding as this can disrupt their accuracy.
- Body Positioning: Reiterate the importance of squaring their shoulders and hips towards their target at the beginning of the throwing motion, even while in motion. This ensures they generate power and maintain accuracy.
- Head Movement: Encourage quarterbacks to keep their heads up and maintain focus on their target throughout the drill. This allows them to track the ball and identify potential open receivers.
Equipment
- Footballs (1 per pair of quarterbacks)
By incorporating the “Circle Toss Drill” and its variations, you can help your quarterbacks develop the footwork, mechanics, and decision-making skills needed to excel at throwing on the run. This drill equips them with the tools they need to make accurate throws under pressure and extend plays for crucial first downs or touchdowns.
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