Off Season Skills Training

• 20 thumbs

  • 5 yards a part

  • 10 on each side

  • catch the ball with your thumbs together

    • work on a good tuck and then a good pitch

• 50 chest passes

  • • 8 yards a part

    • chest pass as fast as you can to your partner

    • do not tuck (this is the only time you can skip the tuck)

    • do not play volley ball. Actually catch the ball, squeeze it, and then toss it back

    • try to throw as fast and as hard as you can and vary the aim so the receiver has to adjust and reach

  • 20 warm-ups

  • stand 10-15 yards apart facing QB

  • catch with fingers, nose

  • use good hand placement - thumbs together if above the waist

  • watch into the tuck

• 20 10-yard ins

  • Do not need to run the stem of the route

  • line up about 10 yards down field facing in

  • alternate sides every time

  • take three strong steps up field after catch

• 20 posts

  • Not too deep

  • Do 10 on the right side and 10 on the left.

• 20 flies

  • • You can start "half way" so you do not have to run as much.

  • Do 10 on the right side and 10 on the left.

    • If you cannot catch these over your head, just go deep and stand there and get used to adjusting to a deep throw

For beginners, shift to more of the easier catches. Only true catches count. You must actually catch the ball to count it toward your 200 catches

* When you catch the ball, look the ball into the tuck, tuck it high and tight, take several burst steps toward the end zone.

QB's Weekly Workout

100 throws - 4 times per week

• • Warm up properly

  • Don't count warm-up throws toward your 100

  • Use good form

  • Focus on one skill for each set of 10 throws

    • Example: 1st 10 focus on high release, 2nd 10 focus on lining up pointers (shoulder, feet, leading elbow)

  • If your arm gets sore and you have eliminated bad form as the cause, reduce number of throws or number of days per week.

This video can help with a warm-up routine and form.

Center's Weekly Workout

150 snaps - 4 times per week

• • 80 snaps to target 6 yards back, 1.5 yards to your left

  • 40 snaps to target 9 yards directly back

  • 30 snaps to target 4 yards back

• aim small miss small

  • do not count inaccurate snaps

  • as you get better, do something "extra" on each snap. Examples:

    • bucket step left

    • bucket step right

    • sprint 3 yards and do 1 push up

    • take an angle to block the MLB - stay low

    • have someone give you a different snap count on each snap

    • practice your silent snap count (vary when you snap up to 1 second after you see the silent snap signal)

Pitchman's Weekly Workout

200 pitches - 4 times per week

• • 150 quick pitches

• 50 full pitches

quick pitches:

• stand with your right hip and right shoulder pointing to your target

  • with ball in both hands, top of ball under chin, flip the ball with your right hand

  • Do 100 right handed and 50 left handed

full pitches:

• Have someone "snap" you the ball. It can be an underhand throw.

• Start pivoting on your left foot (opening your hips by swinging your right foot) as you are receiving the snap

• Point your toe and your nose at the QB.

• Pitch the ball with the flipping motion

• Pivot back to your left on your right foot, stay low