Terms

Abduct- to take away or move from the mid line.
Adduct- to add or bring medially.
Lateral- to move away from the mid line.
Medial- towards the mid line of the body

Flexion- to bend at a joint.
Extension- To make straight.
Phalanges- Term used to name the fingers.
External Rotation- to turn to the outside or abduct from your body.

Rotator cuff- bands of tendons of the subscapularis, supraspinatus, infraspinates, and the teres minor, which attach to the humeral head.
Hinge Joint- one articulating bone surface is convex and the other is concave.
Distal- to be further away from the trunk of the body.
Tibiofemoral Joint- dual condyloid articulations between the medial and lateral condyles of the tibia and the femur, composing the main hinge joint of the knee.
Supinated- to be facing down as if to be pouring a cup of soup out.
Center of Gravity- to be balanced and gravity is equal to the center of the mass

Sternoclavicular Joint- Modified ball and socket joint between the proximal clavicle and the manubrium of the sternum.
Acromioclavicular Joint- Irregular joint between the acromion process of the scapula and the distal clavicle.
Coracoclavicular Joint- syndeesmosis with the coracoid process of the scapula bound to the inferoir clavicle by the coraclavicular ligament.
Glenohumeral Joint- Ball and socket joint in which the head of the humerus articulates with the glenoid fossa of the scapula. This is the most freely moving joint in the human body.
Scapulothoracic Joint- Since the scapula can move in both the sagittal and frontal planes the region between the anteroir scapula and thoracic wall is referred to as the scapulothoracic joint.
Humerounlnar Joints- hinge joint in which the capitllem of the humerus articulates with the proximal end of the radius.

Shoulder Press

The shoulder press is also a workout that the quarterback may use. As we know the shoulder is made up of a few different joints which including the Sternoclavicular, Acromioclavivular, Coraclavicular,Glenohumeral, and Scapulothoraic joint. You can do these be sitting or standing, but you'll probably get a better workout sitting because you will eliminate any jerking motions. Again you want to use light weights, you want to hold the weights parallel above your shoulders. You start by pushing the weights upward toward the ceiling until your humeroulnar joint is completely extended in a straight line. After you have extended the weights you want to then bring the weight back down to your original starting position. You should have the phalanges wrapped around the bar with your thumb around your phalanges to prevent the bar from slipping out of your grip.  

Triceps Extension

Triceps extensions is a good workout for the quarterback. To help increase the endurance of the throwing arm, use light weights and higher repetitions. You will be working all three heads of the triceps; Long, Lateral, and Medial head. The throwing arm should hold a dumbbell with the upper arm close to and parallel with the back; and the lower arm flexed 90 degrees at the elbow with the weight hanging towards the floor. You want to extend the arm vertically toward the ceiling making it distal from the body until completely flexed. Once flexed you may lower the weight back down and continue this exercise. 

Novice Video

Notice in this video the novice has incorrect hand placement on the ball. He does not make the L along the seam off the ball he just puts all of his fingers across the laces. He does not bring the ball high up towards his ear, and upon release he does not shift his weight to his back foot and follow through with his pivot foot, nor does he flick his wrist to create a spiral.

Expert Video

The L is created with the index and thumb along the seam off the ball. The ball is then brought up high to the ear of the dominate hand. From the there the weight is shifted from the back foot through the front foot as the ball is released high with the body square and the left foot pointing to the intended target. The flick of the wrist with the thumb pointing down towards the opposite hip creates a nice spiral on the ball.

Phase 4- Release and Follow Through

Upon release, one wants to flick the wrist with the thumb facing down and the hand his in a supinated position towards the opposite hip. Doing this will create a nice tight spiral.

Phase 3 - Weight Shift and High Release

When throwing a football you want to shift your weight from your back foot through your front foot. Keep your eyes on the target, your parallel to the intended target and your pivot foot pointing at the target you intend to throw to. You want to have a nice high release, the further you extend your arm from your shoulder, the more velocity you can achieve with less arm speed. On your release your center of gravity is going to shift from your back foot to your front foot.

Phase 2- Keep the Ball Up High

Hold the ball up near your right ear if you're right-handed, or left ear if you're left-handed. You will have a much quicker release, which will give a defender less time to react to your throw.

Phase 1 - Finger Alignment and Positioning

Try having a very light grip, as gripping too hard will cause decreased ball control and can affect the release. Grip the football on the under belly with your index finger on the ball seam making an L shape with your index finger and thumb, but if you cant do it, get as close as possible. Your pinky and ring finger should be across the laces of the ball.