How to Get a Stronger Throwing Arm for Football


Timing and accuracy are integral skills for any football quarterback to possess, arm strength is also vital to success. A strong throwing arm will help you deliver the ball with speed to your targets down the field. Building muscle in your throwing arm won't make you a better quarterback, but if you already have the other attributes to succeed at the position, a cannon for an arm may push you to the next level. Strength training for your arm includes weights, exercises and practice.

Things You'll Need

  • Weights
  • Kettlebells
  • Football
  • Create a routine of strength exercises in which you use your own body weight. You can perform these exercises with ease at home. The routine should include pull-ups, planks and push-ups. Each specific exercise will improve your overall fitness while building muscle in your arms.

  • Perform arm-specific weight exercises such as the bench press, bicep curls and tricep extensions. For each exercise, focus more on multiple repetitions of a lower weight instead of trying to lift your maximum. Repeated lifting of heavy weights will indeed make your arms stronger, but can also limit your flexibility, which is a detriment to a quarterback.

  • Perform a variety of exercises with kettlebells to increase the strength and mobility of your arms. Kettlebells are typically made of iron and are circular with handles. You can use them for lifting straight off the ground, holding them at arm length and swinging them above your head.

  • Play catch daily to help build muscle in your throwing arm. Meet a partner at a large field or your school's football field and practice throws of five, 10, 15, 20, 30 and 40 yards. Begin with the shorter distances and work up to the longer distances. Throwing the football daily will not only build muscle and strength in your arm, but also improve your timing and accuracy.

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