Refining Mechanics: The Feet Parallel Drill for a Dynamic Warm-Up
The “Feet Parallel Drill” is the culmination of a well-structured quarterback warm-up sequence. This drill incorporates a full standing position, allowing quarterbacks to refine their throwing mechanics while introducing movement and gradual increases in throwing distance.
Purpose
- Dynamic Warm-Up: Following the Two-Knees Drill and One-Knee Drill, this drill progresses to a full standing position, mimicking the throwing motion used in game situations. This prepares quarterbacks for the demands of on-field throwing while maintaining a focus on proper mechanics.
- Muscular Activation: By incorporating a standing position and the added element of stepping into throws, this drill activates a wider range of muscles involved in the throwing motion. This includes the core, legs, and hips, all crucial for generating power and accuracy.
- Building Confidence: As quarterbacks successfully complete throws with proper mechanics and increasing distance, they develop confidence in their throwing ability. This confidence translates to a more positive mindset and improved performance during practice or games.
Description
- Partner Up: Quarterbacks pair up and position themselves facing each other in a straight line, approximately 10-12 yards apart. Unlike the previous drills, 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).
- Throwing Motion: Initiating the throw, they begin by rotating their torso and hips towards the target. Remind them to focus on leading the throw with their hip rotation, a key element in generating power.
- Mechanics and Follow-Through: 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. Emphasize a complete follow-through, with their throwing hand ending up loosely in front of their opposite hip.
Distance Progression: This drill incorporates a unique built-in progression. After each successful throw, the throwing quarterback takes a small step back, increasing the distance to their partner by 1 yard. This gradually increases the challenge while maintaining a focus on mechanics. However, emphasize that the maximum distance should not exceed 20 yards to ensure proper technique is maintained.
Pre-Throw Rotation (Optional): For a more advanced variation, quarterbacks can incorporate a pre-throw hip and shoulder rotation before initiating the standard throwing motion. In this variation, they rotate their throwing hip and shoulder forward until their shoulders are at a 90-degree angle to their feet. They then rotate them back until their shoulders are again at a 90-degree angle to their feet, this time their non-throwing shoulder pointing forward to their target (partner) before initiating the throw. This exaggerated rotation can help quarterbacks feel the full range of motion and emphasize the importance of hip rotation in generating power. However, this is an advanced variation and should be used with caution to avoid compromising proper throwing mechanics.
Coaching Points
- Controlled Throws: While this drill incorporates movement, 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.
- Hip Rotation – The Engine: Reiterate the importance of initiating the throw with hip rotation. This not only generates power but also helps with timing and accuracy.
- Footwork Nuances: While feet are parallel to start, encourage quarterbacks to incorporate a small step forward with their throwing foot as they initiate the throw. This is a natural movement that adds power and stability to the throwing motion.
Equipment
- Footballs (1 per pair of quarterbacks)
By implementing the “Feet Parallel Drill” with its progressions and variations, and these valuable coaching points, you can create a dynamic warm-up routine for your quarterbacks. This drill sequence helps them activate key muscle groups, refine throwing mechanics, and build confidence in their ability to throw accurately.
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