QB rotation-weight transfer drill

Purpose 

To develop the width of the throwing stance.

To develop the proper front foot movement.

To develop the shifting of weight from the back foot to the front foot.

To develop the upper body stability in weight transfer.

To develop a feel for the SHORT STEP throw. 

Rotation-Weight Transfer Drill Setup

Stand 10 yards apart and perpendicular to a throwing partner. Your shoulders are slightly open so that your chin and eyes are pointing directly at your target, not your front shoulder. The position of your front shoulder affects your peripheral vision. 

If you close your front shoulder, point it to your throwing partner, you restrict your peripheral vision to your left. 

Your feet need to be wider than your shoulders to provide you with a balanced platform to throw from. 

At times in the pocket you may not be able to step to throw. You must make "no step throws". This "wide base" will enable you to rotate your hips for a powerful throw. 

Stance 

Align your body in "athletic position"; upper body is tall with shoulders over the knees and knees bent over the toes. Your weight is evenly distributed on the balls of both feet. You should feel like you are in a position to be able to bounce on your toes.

Your front foot is off-set to the left of your target so that your front shoulder points slightly to the left of your target.

If you point your front foot at your target then your shoulders will be "closed off" to your target or pointing to the right of your target. 

Hold the football with two hands in the drop back position, "chest to chin height", no lower and no higher. The end of the ball is poised at a 45 degree angle to the ground insuring that your wrist is "loaded", or cocked, to release at the right moment. Focus your eyes like lasers, "laser eyes", on your partners face. Remember, you always throw where you are looking, and you always hit what you are looking at. 

Shifting the weight

To start the transfer of weight to the back foot, "push the ball backward" with the front hand. It is the left hand for a right handed quarterback. At the same time shift the weight to the instep of your back foot. 

This is a shifting of the weight not a tilting of the upper body backward.

As your weight shifts, lift the heel of your front foot off the ground so only your toe is touching. This will put 80% of your weight on your back foot. This is necessary to "load your back foot" for a forceful push and transfer of energy from the lower body to the throw. 

You must avoid "tilting the upper body". The upper body must stay "tall holding the ball" and stable, not moving left or right or forward or backward, as you shift your weight. 

Tilting the body backward to shift the weight will cause the weight to be on the outside of the back foot.

This does not allow you to make a quick and powerful push to initiate the throw. It causes you to have a slow release. 

The final weight loading on the back foot occurs when the ball moves backward outside the body with the front foot starting to rotate forward so the toe points at but to the left of the target. 

Notice: upper body tall and stable, no tilt.

Front foot off the target line. 

Back foot loaded and ready to push.

Ball outside the body in fully loaded position.

Eyes like lasers on target.

Upper body tall.

You do not step directly at your target to throw. This puts your foot in the way of your hips rotating all the way to the target. 

Your front foot steps slightly to the left of the target off of the direct line of your target.

This allows your hips to fully rotate square to the target with maximum velocity at ball release. 

Starting the movement forward

Push off the instep of your back foot to start the movement forward. Do not tilt your upper body forward to start the movement. Keep your upper body stable as you push. 

As you start to push, your front foot lands and provides a stable base for your hips and upper body. To uncoil around. The width of your step needs to be wider than your shoulders.

Arm position 

Before the arm starts forward: 

•The elbow should be in a 90 degree angle with the upper arm parallel to the ground

• The shoulders are parallel to the ground

• The front arm is out in front of the body tucked and ready for the upper body to move toward it

This front arm position enables you to hold the hip-shoulder separation as long as possible to create the maximum uncoiling speed for maximum arm speed.

Hip and shoulder separation for arm speed

Your front foot is open the knee pointing forward. Your shoulders are still perpendicular to the target creating the "upper body coil" that will provide the rotational force that gives your arm speed. 

The degree of "upper body coil" or twisting separation between the hips and shoulders is what determines arm speed. 

The greater the separation between the hips and shoulders, the more your body can generate. 

Release drill takes over

At the port where your front foot is in position and your upper body is coiled to start the throw, you are now in the release drill technique area. 

If you focused on the release drill techniques in the previous drill you can now automatically or subconsciously finish the throw.

Remember to 

• Keep your "laser eyes" locked in on the target.

• Keep your upper body stable.

• Aggressively rotate your hips.

• Feel the smooth release of the ball off your finger tips.

• And, "accelerate through the throw". 

Coaching note

Learning the correct upper body movement during the rotation-weight transfer drill teaches the arm to remain online with the target. 

The throwing arm does not come around the body in a rotational arc. It starts at the target and remains online to the target throughout the motion. 

This is one key technique that enable you to control ball flight and become an accurate passer.

Repetition Sequence 

Use same as the QB release drill.