The position of quarterback has changed drastically, but it remains the same. You have the prototypical, drop-back quarterback who makes micro movements within the pocket to keep from getting sacked. You also have the more mobile quarterbacks who are on the move, outside the pocket, under duress, and are making throws from atypical arm angles. What you need to know is the type of training that goes into the quarterback athlete to improve on the field play.

You know that quarterbacks have to analyze the defensive scheme, predict how the defense will react to the offensive alignment, and then physically perform once the ball is hiked. Quarterbacks have to focus on agility, transient speed, and general speed work. You need to do single-leg squats, front squats, and exercises that science have shown to have a solid transfer to speed as a quarterback. Accessory work that develops speed for quarterbacks is also a must. You can do side-band walks, hill sprints, and pulling sleds to name a few. Just make sure you as a quarterback are carrying a football all the time.

Quarterbacks also see dynamic trunk control. Think of a tennis player and how they cut side to side, holding their trunk stable while moving laterally at very high speed. Tennis players have to have a stable trunk to score on their opposition. You need this same level of dynamic trunk control as a quarterback. Controlling the trunk provides stability to allow quarterbacks to throw crossbody when rolling out or to fire a rocket downfield when navigating the pocket through micro maneuvers.

You know that quarterbacks throw a lot. Throwing so often, a strong shoulder girdle is a must. You need to be doing upper back work, thoracic mobility work, and increasing your strength of the dumbbell external rotation exercise. Creating a stronger shoulder girdle will lead to greater structural integrity and, ideally, less injuries.  

Some quarterbacks will hate to hear this, but focusing on brute strength work will help with dealing with monster defensive lineman burying down. Exercises like single-leg squats, front squats, and zombie squats do this as well as increase dynamic trunk control and speed. You will also want to do a lot of rowing work, like bent over rows and ring rows, to strengthen the lats, improve your traps, and hypothetically help minimize the rate of concussions. As a quarterback, you also want to do power cleans and power snatches to improve your technical coordination, enhance overall strength, and provide you with more confidence at the line of scrimmage to make better decisions. Not having to second guess your physical capabilities will always give you a step up on the competition across the line. 

Some quarterbacks will hate to hear this, but focusing on brute strength work will help with dealing with monster defensive lineman burying down. Exercises like single-leg squats, front squats, and zombie squats do this as well as increase dynamic trunk control and speed. You will also want to do a lot of rowing work, like bent over rows and ring rows, to strengthen the lats, improve your traps, and hypothetically help minimize the rate of concussions. As a quarterback, you also want to do power cleans and power snatches to improve your technical coordination, enhance overall strength, and provide you with more confidence at the line of scrimmage to make better decisions. Not having to second guess your physical capabilities will always give you a step up on the competition across the line.