The Best Workout for Quarterbacks

Struggling to stay in shape and improve your performance on the field? You’re in luck: the best workout for quarterbacks was designed to help you achieve peak performance. Gain the strength, speed and agility needed to become a successful quarterback with this comprehensive program.

Quick facts: Best Workout For Quarterback

  • ✅ According to the National Strength and Conditioning Association, quarterbacks should focus on developing lower body power, agility, and balance as well as upper body strength for best performance. (National Strength and Conditioning Association)
  • ✅ A 2018 study found that sprinting, agility training and dynamic stretching are the most important exercises for quarterbacks. (Journal of Human Kinetics)
  • ✅ Powerlifting exercises help quarterbacks to build the strength and power needed for throwing a football. (
  • ✅ Plyometric exercises improve quickness and explosiveness, boosting a quarterback’s agility and speed. (SportsRec)
  • ✅ Improving a quarterback’s core strength and stability helps to prevent common injuries. (CDC)

Strength Training

Strength training is an important part of any football player’s workout regimen, particularly a quarterback. Strength training helps quarterbacks improve their power, explosiveness, balance, and speed, all which are important for success on the field.

Let’s look at some specific exercises and tips for strength training for quarterbacks:

Core Exercises

Core exercises are essential for quarterbacks to stay healthy and perform at their best. Even though they’re not typically at the center of a QB’s strength training program, core exercises should be part of any good routine. Core exercises are any exercises that target the abdominals and related muscles in the lower back, hips, and glutes. These muscles provide stability and proper balance when throwing the ball while also helping protect against injuries during more explosive movements.

Some of the most common core exercises for quarterbacks include:

  • Planks
  • Side planks
  • Russian twists
  • Medicine ball throws
  • Deadbugs
  • Bridges

Additionally, medicine ball slams are great for building speed and power in the core region. Performing these movements with either free weights or resistance bands help create stronger stability throughout all ranges of motion. Incorporating these exercises into your QB workout can improve performance on the field and reduce injury occurrence off it.

Lower Body Exercises

Strength training for quarterbacks should focus on lower body exercises that help to develop power and explosiveness. Lower body strength is important for quarterbacks, since it helps drive the ball off the ground and enables them to throw harder and longer.

Lower body exercises such as squats, lunges, deadlifts, step ups, jump squats, box jumps and plyometric drills help build explosive power and strength as well as improve balance and agility.

  • Squats are a great exercise for football players since it helps develop leg strength while also strengthening the core muscle groups.
  • Lunges are also a good exercise to add into any quarterback workout routine since they target leg muscles while significantly challenging the core muscles of stability.
  • Deadlifts are excellent for developing hamstring strength in the lower body which is essential for growing strong legs.
  • Step-ups are an exercise variation involving stepping up onto an elevated surface with one foot at a time which helps strengthen quadriceps muscles which drive force off the turf when throwing.
  • Jump squats along with box jumps are two powerful explosive exercises that should be implemented into any quarterback workout routine because of their ability to increase power output in the lower body when throwing or running with the ball.

Upper Body Exercises

Upper body exercises are essential for quarterbacks because they need strong arm and shoulder muscles to throw the ball with power. To create a well-rounded upper body workout routine, quarterbacks should focus on exercises that target the chest, back, shoulders, biceps, triceps and core.

The most important upper body exercises for quarterbacks are movements like push-ups, pull-ups and rows; this not only increases strength but also reinforces good mechanics so that throwing motion is improved. Quarterbacks should also do shoulder presses to build rotator cuff strength; this will improve arm stability and power when throwing the ball.

It’s important to mix up reps and sets in order to avoid plateaus when weight training; this can be accomplished by changing the number of sets or reps done for each exercise.


Cardio is an essential part of any quarterback’s workout routine. Doing regular cardio exercises helps to increase a quarterback’s endurance and help them build their agility and speed. Cardio can also increase a quarterback’s overall strength and help them recover more quickly from injuries. Let’s take a look at some of the best cardio exercises for quarterbacks:

Interval Training

Interval training is a great way for quarterbacks to exercise as it helps improve their aerobic fitness and anaerobic capacity. This type of workout involves alternating short bursts of high intensity exercises with low intensity activities. For example, a quarterback can begin with 30 seconds of running at a fast pace followed by two minutes of light jogging.

This type of interval training can help maximize the athlete’s ability to perform in the fourth-quarter. It’s also beneficial for them because this type of workout is much less time consuming than other forms of exercise, such as long distance running or steady-state cardio. Interval training also helps keep football players engaged and motivated during their workouts since it consists of different activities every session.

High-Intensity Interval Training

High-Intensity Interval Training (HIIT) is a type of cardio workout that can specifically help quarterbacks improve their performance on the field. HIIT involves short bursts of intense activity with rest periods in between. By alternating between high and low intensity, HIIT workouts maximize calorie burning during a workout session. This type of workout gives quarterbacks an edge by helping them build endurance and speed, two key components for successful QBs.

Since quarterbacks are often short on time due to their exhausting practice schedules, HIIT workouts are an efficient way to get a great cardio session in while boosting their energy levels.

Steady-State Cardio

Steady-state cardio is one of the best workout strategies for quarterbacks because it enhances endurance and improves cardiovascular health. Steady-state cardio involves an exercise that is sustained at a constant intensity for a period of time, usually 20 minutes or more. This type of exercise is usually done on an elliptical machine, treadmill, stationary bike, or by jogging outside.

When doing steady-state cardio, quarterbacks need to focus on controlling their breathing and maintaining a consistent pace. This type of workout develops the quadriceps and calf muscles while helping quarterbacks build endurance and improve their cardiovascular health. It also increases the body’s ability to use oxygen efficiently. Furthermore, it trains quarterbacks to respond to stress by slowing down their breathing rate, which can be beneficial when faced with stressful situations in the game of football.

Flexibility and Mobility

For any athlete, flexibility and mobility are essential components of training. Quarterbacks specifically require a wide variety of mobility and flexibility in order to move quickly and explosively on the field. Flexibility and mobility can be improved with proper stretching and exercises that target certain muscle groups.

Let’s look into the best exercises for quarterbacks to increase their flexibility and mobility:

Dynamic Stretching

Dynamic stretching, also known as active stretching, is a type of stretching that involves continuous movement while stretching. Instead of holding a static stretch in one position for an extended period of time, dynamic stretches involve active movements, like hopping, lunging and squatting.

This type of stretch is ideal for activities that require a lot of range-of-motion and mobility.

Dynamic stretching is best for quarterbacks because it allows them to practice the same movements they’ll be doing during the game. Dynamic stretching helps to increase blood flow to the muscles and helps warm up the body without putting too much strain on any one muscle group. It also increases flexibility and mobility which are essential for quarterbacks who will need to make quick decisions and dodge opposing players during games.

Foam Rolling

Foam Rolling is an essential pre- or post-workout routine for any athlete as it helps to improve flexibility, mobility and performance. It involves rolling the muscles over a foam roll for about 30 seconds to 1 minute. This helps loosen up tight muscles, break down adhesions in the fascia, and promote blood flow and oxygenation in the muscles. The result is improved performance with less risk of injury.

Quarterbacks need this kind of flexibility and mobility to perform smooth, efficient passes in practice and during a game. Foam rolling can help prepare them for their workout by loosening up tight muscles and helping restore full range of motion, allowing quarterbacks to move freely during their passing drills. Foam rolling after practice can help reduce post-workout soreness by breaking up knots in the muscle tissue that accumulate during a workout and allowing greater blood flow to the area.

By performing regular foam rolling sessions, quarterbacks will be prepared to perform at their peak level of performance on gameday!


Nutrition is an essential part of any quarterback’s workout routine, as it ensures proper recovery and helps them to build muscle and strength. Eating a nutritious diet, full of essential proteins and vitamins, can help to provide the fuel and energy needed to power through the most intense workouts. A balanced diet is key to unlocking those gains and staying in peak physical condition.

Let’s look at how nutrition can benefit quarterbacks to help maximize their performance:


Macronutrients are the components of food that provide energy. The primary macronutrients in foods are carbohydrates, fat and protein. A balanced diet should contain these three groups in the right amounts. Quarterbacks need to make sure they are consuming adequate amounts of each group to fuel their workout.

Carbohydrates provide quick energy and can be found in grains, fruits and vegetables. They give the muscles and brain fuel for intense exercise so a quarterback should make sure to eat plenty of them during intense workouts such as sprints, agility drills, etc.

Fat helps with hormone production, nutrient absorption and other functions so it’s important to include some fat in a diet for optimal performance during a workout. Generally speaking, healthy fats like those found in nuts, avocados, olive oil etc would be beneficial for quarterbacks who want optimal performance before and after a workout.

Protein is necessary for muscle repair after an intense workout; most athletes know that they need adequate amounts of protein to rebuild tissues after taxing physical activity like throwing footballs or running routes on a football field.


Hydration is a critical part of staying healthy and performing at an optimal level while working out as a quarterback. It is important to stay hydrated before, during and after exercise in order to keep the body and brain functioning correctly.

Before working out, it’s essential that football quarterbacks drink 16 to 24 ounces of fluid 2-3 hours prior to exercise and 8 ounces every 15-20 minutes during exercise. After exercise, quarterbacks should also rehydrate as quickly as possible with 24-32 ounces for every pound of body weight lost.

The best beverage for proper hydration is cold water due to its temperature and taste; it can also be accompanied by other fluids such as sports drinks or coconut water. Additionally, drinking enough water throughout the day can help maintain good overall health and energize individuals before they hit the gym!


Nutrition is an essential part of any athletic training program, especially for quarterbacks. Nutritional supplements are popular among many athletes as a way to optimize performance and recovery. Supplements can be categorized in terms of energy availability (ex: pre-workout, post-workout, or intra-workout drinks), multi-vitamin and mineral-based capsules or powders, and targeted recovery or specific performance products (ex: creatine or BCAAs). Many QBs use multiple types of supplements depending on their individual nutrition needs and workout regimen.

In general, athletes should ensure they are consuming adequate protein, carbohydrates, fats and vitamins/minerals to fuel their workouts and recover optimally. Certain food sources can help achieve this goal as well. Ultimately, athletes should talk to a nutritionist or strength coach to decide which combination of food sources and supplementation makes the most sense for them.


Recovery is an important part of any workout program, but it’s especially important for quarterbacks who have to put a lot of strain on their bodies. Proper recovery can help reduce the risk of injury, help the body recover faster, and optimize performance.

Let’s look at some of the best ways for quarterbacks to recover from workouts:

Active Recovery

Active Recovery is an important part of any exercise routine, especially for quarterbacks. Active Recovery helps to rebuild and repair muscle tissue, restore energy levels, balance hormones in the body, improve circulation and lymphatic drainage, and improve overall body function.

The goal of this type of recovery is to move gently while still maintaining a level of physical activity. This type of recovery may include activities such as walking, swimming or light jogging, instead of completely restorative activities such as yoga or stretching. Active Recovery helps to reduce fatigue caused by intense workouts and helps quarterbacks return to their optimal performance levels faster.

Sleep Hygiene

Sleep hygiene is an important way for quarterbacks to recover after workouts. It involves establishing good sleep habits and staying away from disruptive practices that can lead to poor sleep quality.

Sleep hygiene practices for quarterbacks may include:

  • Avoiding caffeine and stimulants.
  • Going to bed at a consistent time each night.
  • Limiting screen time before bed.
  • Reducing noise levels in the sleeping area.

These behaviors help increase overall sleep efficiency, which allows the athlete to benefit from their restful sleep. Additionally, engaging in relaxing activities prior to bed such as journaling or stretching can improve overall sleep quality.

Sleep hygiene is essential for optimizing both physical and mental performance as it helps recharge the body following rigorous workouts.

Mental Recovery

Mental recovery for quarterbacks is essential for peak performance on the field. Mindful relaxation techniques such as meditation, breathing exercises, and positive self-talk can help a quarterback recover from intense practices and games. Visualization is another key form of recovery for quarterbacks; by visualizing successful plays and outcomes on the field, a quarterback can prepare themselves mentally to perform their best in the heat of the moment. Additionally, getting enough sleep at night can help with mental recovery and enhance athletic performance during practices and games.

Overall, a combination of mental relaxation techniques along with adequate sleep can help quarterbacks remain mentally sharp at all times, while also providing them with much-needed rest and recovery to stay strong throughout the season:

  • Meditation
  • Breathing exercises
  • Positive self-talk
  • Visualization
  • Adequate sleep

FAQs about: Best Workout For Quarterback

Q1: What type of workouts should a quarterback do?

A1: A quarterback should focus on exercises that build strength, speed, agility, and power. This could include weight training, plyometrics, agility drills, and metabolic conditioning.

Q2: How often should a quarterback do their workout?

A2: Generally, it’s recommended that quarterbacks train 3-4 days per week. This should include a combination of strength and conditioning, as well as skill work specific to the quarterback position.

Q3: What are the benefits of a quarterback specific workout?

A3: A quarterback specific workout can help improve throwing mechanics, footwork, and overall athleticism. This can lead to improved performance on the field and reduce the risk of injury.

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