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  1. #1
    Tom16 is offline First Set
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    Exercises for throwing

    I am 14, 145lb, 5'11 and found an American Football team nearby that i would like to join and would like to play as Quarterback. I can throw a fall sized ball 35 yards accurately, i was wandering if there are any exercises i could do to help me throw further such as weightlifting ones.

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  3. #2
    xswtsalvationx0 is offline Second Set
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    Jun 2006
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    Lateral Raises
    Front Lateral Raise
    Bent Over Lateral Raise

    (rotator cuffs/shoulders/traps)

  4. #3
    dcjoey is offline First Set
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    dont forget the back! the throwing motion is anchored by the twist of the upper body at the hips. seated/bent over rows and deadlifts should help as would abdominal exercises.

  5. #4
    Tom16 is offline First Set
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    Thanks for that, is there any stretches i should be doing.

    Does anyone know the average distance a Quarterback of my age can throw.

  6. #5
    OperIvy is offline Warming Up
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    I imagine 35 yards is pretty decent. Especially since it seems you havent played much. Your distance will increase pretty quickly if you start working for it.

  7. #6
    Bballer20 is offline In Orientation
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    The act of throwing a football is shoulder internal rotation. Internal rotation muscles are much larger than those of the external rotators. The external rotators of the shoulder (most commonly known as the rotator cuff muscles) are smaller muscles of the shoulder and are often neglected when strength training. There is often an imbalance between the shoulder internal rotators with the shoulder external rotators.

    The muscles most Involved in Internal Rotation:

    Pectoralis Major
    Anterior Deltoid
    Subscapularis
    Latissimus Dorsi
    Teres Major

    The muscles most involved in External Rotation:

    Teres Minor
    Infraspinatus
    Deltoids Posterior

    It is important that you train your internal rotators, but more importantly that you train the external rotator muscles as well so there is no imbalance. The imbalance between the two can lead to the tearing of these rotator cuff muscles.

    Some exercises to consider for strengthening the rotator cuff muscles include:

    using dumbbells- little weight-lying on the bench on your side

    You can also use a resistance band for external rotation exercises

    Here is a link to some shoulder exercises that are used after surgery, but show how to work your shoulder muscles.

    Shoulder Surgery Exercise Guide

    Remember to weight train all major muscle groups when strength training. Training the external rotators will help prevent injuries and strengthen the shoulder complex.

    Hope this helps!

  8. #7
    Tom16 is offline First Set
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    Will my internal and external shoulder muscles be getting stronger with this workout http://www.defrancostraining.com/art...s_westside.htm ?

  9. #8
    evolution is offline I love me some Mreik
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    Defranco's a badass. You can't go wrong with his stuff.

  10. #9
    Jake 85 is offline First Set
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    You have good height for the qb position. Weight lifting will help increase your throw, but practicing is key. Take two of your friends and have one run routes and the other play db. Getting the timing and correct throwing form down is important.

  11. #10
    sab.o.taj is offline Registered User
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    also,
    when u warm up, start from a short distance..

    then, when ur pretty much ready, throw long toss..
    ..but not so much as to strain it..

    i pitched varsity baseball for my school..
    and long toss with ALWAYS increase your velocity and distance..

    good luck.

  12. #11
    Tom16 is offline First Set
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    "You have good height for the qb position. Weight lifting will help increase your throw, but practicing is key. Take two of your friends and have one run routes and the other play db. Getting the timing and correct throwing form down is important."

    Thanks, the the team has started but we havnt chosen positions yet. Getting the timing right and dealing with pressure from linebackers is the hardest thing so far.

    Thanks for all the help.

    I'll be starting a journal soon as i now have a chance to seriously start lifting so I will keep you all updated.

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