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Pull arms across body- pull left arm across to the right side, then the right arm across to the left side.
Roll shoulders and arms in a circular direction.
Rotate neck in a circular direction.
Reach overhead or bend at the waist and let arms hand toward the floor.
Twist hips in a circular direction, then to the left and right.
While standing, spread legs wide apart and reach through with the arms.
While standing, spread legs wide apart, then bring head to one knee and then the other.
Straddle split on the ground and lean the body forward.
From a sitting position, with the feet wide apart, grab and hold the toes.
Quickness Work
Jump rope for speed
Hop over a cone for speed
Backpedal for speed for 10 yards
Carioca for 10 yards
Run short sprints for 20 yards
Run stairs, run in sand, or run in a pool.
Strength Training
Speed squats 8 x 3
Deadlifts 3 x 10
Pulldowns 3 x 10
Bench presses 3 x 6
Push presses 2 x 8
Incline presses 3 x 12
Shoulder raises 3 x 10
Pullovers 3 x 10
Front deltoid raises 3 x 10
Straight-leg deadlifts 3 x 10
Hang cleans 3 x 8
Calf raises 3 x 10
Shoulder presses 3 x 10
Hip extensions 2 x 8
Practice Velocity, Speed, Accuracy and Drops
Practice 3, 5, and 7 step drops
Throw to a trash can at different distances
Work on quick release
Keeping the ball up and on the balls of your feet
Mental Work
In-depth knowledge of the next season's opponents
Magnified examination of last season's team performance
A play-by-play focused look at all previous plays, games, or practices
Meeting with possion coaches about their players and system technology
Study of other quarterbacks to see better techniques
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