The Fundamentals First: Warming Up with the Two Knees Drill
The “Two Knees Drill” is a foundational element of any effective quarterback warm-up routine. This drill prioritizes gentle arm activation while simultaneously focusing on proper throwing mechanics and target acquisition.
Purpose
- Targeted Warm-Up: The kneeling position provides a controlled environment for quarterbacks to gradually warm up their throwing arm and core muscles. This helps to increase blood flow and prepare the body for throwing motions without excessive strain at the beginning of practice.
- Mechanics in Focus: By eliminating the lower body movement, the drill isolates the upper body and allows quarterbacks to concentrate on essential throwing mechanics like torso rotation, arm extension, and follow-through. This focus on proper form lays the groundwork for accurate and powerful throws later in practice.
- Sharpened Accuracy: Having a stationary target (partner) allows quarterbacks to refine their aim and develop a strong sense of where the ball needs to be placed for accurate throws. This focus on target acquisition translates to improved accuracy in game situations.
Description
- Partner Up: Quarterbacks pair up and position themselves facing each other in a straight line, approximately 8-10 yards apart.
- Kneeling Position: Both quarterbacks assume a kneeling position on both knees, mimicking a kneeling shotgun formation. This position provides a stable base while allowing for upper body rotation and throwing motion.
- Target Acquisition: The “receiving” quarterback extends their arms upwards, palms facing forward, creating a clear target for the throwing quarterback to focus on.
- Throwing Mechanics: The throwing quarterback initiates the throw by initiating a torso rotation, focusing on keeping their shoulders pointed towards the target. Remind them to maintain their non-throwing hand near or on their opposite collarbone for added stability.
- High Elbow 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.
Coaching Points
- Controlled Throws: While this drill incorporates a warm-up element, emphasize the importance of controlled throws with proper technique over launching the ball with excessive force.
- Maintain Focus: Remind quarterbacks to maintain focus on their target throughout the entire throwing motion. This includes keeping their eyes locked on the target’s hands until after the ball is released.
- Progression to One Knee Drill: Once comfortable with the two-knees drill and demonstrating proper mechanics, quarterbacks can progress to the “One Knee Drill” for the next stage of their warm-up routine. This drill incorporates a slight variation in body position to further prepare them for full standing throws.
Equipment
- Footballs (1 per pair of quarterbacks)
This drill is most effective when used as the initial step in a comprehensive quarterback warm-up routine. Following the two-knees drill, quarterbacks can progress to drills that incorporate increased movement and throwing complexity, gradually preparing them for the demands of full practice or game situations.
By implementing the “Two-Knees Drill” and these valuable coaching points, you can establish a solid foundation for your quarterbacks’ throwing mechanics and accuracy. This drill is a cornerstone of any effective warm-up routine, helping to prevent injuries and prepare quarterbacks for a successful practice or game.
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