A few years ago I heard Michigan State QB Coach Dave Warner speak at the Glazier Clinic in Chicago. As with all the MSU staffers, Coach Warner gave a tremendous talk about the many concepts the Spartans run and some insight on how he coaches the quarterback position. The number one tidbit I took away from that clinic was Coach Warner’s warm-up routine for his QB’s using medicine balls. Over all the years I’ve been going to clinics, looking for the next great play or route that would win the game, there were many ideas that have undoubtedly helped me win games, and although the medicine ball warm-up may not have had anything to do with winning drives or perfect plays, I do believe it has quickened the warm-up process and strengthened my quarterbacks’ arms in the process.
The medicine ball routine can be broken down into four exercises and only takes about three minutes to complete. To start, quarterbacks pair up about 5-7 yards apart and execute a two-handed chest pass back and forth, leading with their stride leg. To avoid unnecessary strains, I tell the QBs not to catch the ball, but instead to knock it down and allow it to bounce. The second exercise will be the Hip Toss. The right-handed QB will turn 90-degrees to the right (again, so he can stride to his partner with his non-throwing leg – we want to simulate the throwing motion with our lower half as much as possible). To execute, start with the ball on your back hip with arms extended. With legs in sync, sweep the ball upwards to the left (for a right-handed QB) trying to get full extension with the arms and legs on the release. This will give a great stretch to the hips, side and back.
The third exercise is the Two-Hand Overhead Throw. Using the same stride mechanics as the Chest Pass. The QBs will start with the ball back behind their head (putting a good stretch on the triceps). They then extend and throw, letting go somewhere around eye level or higher. The final exercise is the Shot Put. This is the only exercise that will end up being thrown with one arm. Turning back to 90-degrees to the right, rest the medicine ball in the palm of your throwing hand with your elbow tucked directly underneath and tight to your side. Do a slight squat on your back leg, then explode the back hip up through the ball as you take a small step with the front leg. The off-hand should guide the ball as it starts upward and then come off to help the hips twist (just like it does on a pass). The right hand shoots upward, pushing the ball for height.
All four exercises should only take about five reps to be effective. Once done, I have the QBs back up and do a few soft tosses at 20 yards and then a few more lobs at 30. The football will feel like a feather and their arms will be ready to go. I think your QBs will love this warm-up, especially when camp starts taking a toll on their arms. A few tosses of the medicine ball and they’ll be ready to go.