Throwing American football requires a special skill because of its elliptical shape design.

The players have to throw a ball in a spiral way direction.

Quarterback players are specially trained for this and it is one of the main reasons for considering the quarterback position as a more special position among other football positions.

The quarterback is the field general on the ground. He has more responsibilities and pressure than any other player on the field.

Table Of Contents
  1. Role of Quarterback
  2. Quarterback arm exercises
  3. Workout plan for Quarterback beginners
  4. Diet Plan for Quarterback beginners
  5. How many calories should a quarterback player eat per day?
  6. How to personalize a diet plan for Quarterback beginners? 
  7. The key factor for every quarterback players 

Role of Quarterback

The primary responsibility of a quarterback player is to run the offense to the highest standard possible.

A quarterback is responsible for receiving and delivering the play to his teammates and passing the football to the correct player on any given play.

To excel in the Quarterback position, the player should have great decision-making skills with adequate throwing capacity.

The player should have the good arm strength.In this post let’s take a look at the workout and diet plan for quarterback beginners.

Quarterback arm exercises

First and foremost arm strengthening exercises alone are not goanna making you a better thrower. Doing Strength programs and curls will not make you a better thrower, it makes you more powerful and athletic.

To improve your throw you should follow a combination of diet, nutrition, strength conditions, and strength programming workouts and drills.

More importantly, you got to go out and throw the ball a lot.

To improve your throwing ability one should throw a ball in front of his mentor or coach who can give real feedback. Collect the feedback from the mentor/coach, rectify the mistakes and correct it.

Then throw the ball again in front of the coach/mentor and evaluate it. Doing this consistently will give you a significant result within a short period.

All you have to do is to stay disciplined and perform it regularly.
Evaluating your throw regularly is one of the best ways to improve your throwing skill and the best way to do this is by communicating with your coach/mentor for suggestions.

If you are an intermediate-level player and not a beginner, then you can focus on improving other important factors like timing, Sequencing, and maximizing the efficiency of your throws.

Workout plan for Quarterback beginners

The below workout schedule consists of four training sessions each week. The workout plan is designed especially for beginners and focuses on improving individuals’ lower and upper body plyometrics, Linear and lateral speed development, Agility, and Strength training exercises.

Monday

1. Warm Ups
  • Front Lunge (2 sets and 12-15 reps on each leg).
  • Leg Swings (2 sets and 12-15 reps on each leg).
  • Knee tucks (2 sets and 12-15 reps on each leg).
  • High Kneel walk & Grab (2 sets and 10-12 reps on each leg).
  • Heel-ups (2 sets and 10-12 reps on each leg).
  • High Kneel Run (2 sets and 10-12 reps on each leg).
2. Lower Body Plyometrics
  • Squat Jump (3 Sets and 5 Reps).
  • Jump to Box (3 Sets and 5 Reps).
3. Speed Development Workouts
  • Hurdle Hops
  • Seated Fast arm Sprints
4. Strength Training
  • Trap Raise (3 Sets and 5 Reps).
  • Squat (3 Sets and 5 Reps).
  • Overhead Biceps Cable Curl (2 sets and 8 Reps).

Tuesday

1. Warm Up
  • Front Lunge (2 sets and 12-15 reps on each leg).
  • Leg Swings (2 sets and 12-15 reps on each leg).
  • Knee tucks (2 sets and 12-15 reps on each leg).
  • High Kneel walk & Grab (2 sets and 10-12 reps on each leg).
  • Heel-ups (2 sets and 10-12 reps on each leg).
  • High Kneel Run (2 sets and 10-12 reps on each leg).
2. Upper Body Plyometrics
  • Medicine Ball Rotational throw (3 Sets and 5-8 reps).
  • Medicine Ball woodchop (3 Sets and 5-8 reps).
3. Lateral Speed and Agility Development.
  • Underneath Snap drill.
4. Strength Training
  • Squat (3 sets and 5 reps).
  • Push Ups (15,12,10)
  • BenchPress (3 sets and 5 reps).
  • Deadlifts (3 sets and 5 reps).

Thursday

1. Warm Up
  • Front Lunge (2 sets and 12-15 reps on each leg).
  • Leg Swings (2 sets and 12-15 reps on each leg).
  • Knee tucks (2 sets and 12-15 reps on each leg).
  • High Kneel walk & Grab (2 sets and 10-12 reps on each leg).
  • Heel-ups (2 sets and 10-12 reps on each leg).
  • High Kneel Run (2 sets and 10-12 reps on each leg).
2. Lower Body Plyometrics
  • Tuck Jump (3 sets and 6 reps).
  • Depth Jump (3 sets and 6 reps).
3. Pro Agility Shuffle
4. Strength Training
  • 2 Angle Dumbbell Flye (2 sets and 8 reps).
  • Overhead Cable Triceps extension (2 sets and 8 reps).

Friday

1. Warm Up
  • Front Lunge (2 sets and 12-15 reps on each leg).
  • Leg Swings (2 sets and 12-15 reps on each leg).
  • Knee tucks (2 sets and 12-15 reps on each leg).
  • High Kneel walk & Grab (2 sets and 10-12 reps on each leg).
  • Heel-ups (2 sets and 10-12 reps on each leg).
  • High Kneel Run (2 sets and 10-12 reps on each leg).
2. Upper Body plyometrics
  • Squat Cable Row (2 sets and 5-10 reps).
  • Shoulder YTWL Circuit (2 sets and 5-10 reps).
3. Speed Development Workouts
4.Strength Training
  • Lat pull-down (2 sets and 5-10 reps).
  • One arm reverse grip cable row (2 sets and 5-10 reps).
  • Band Curl (2 sets and 30 seconds).

Diet Plan for Quarterback beginners

To be the best athlete, you have to stay disciplined with your diet routines. Fueling your body is one of the most important processes for every athlete.

The process starts after waking up and ends only when you go to bed. Following the processes, day-in, and day-out continuously make you the best.

The most important part of a diet plan is sleep. It is the only time your body recovers. So creating a better environment for getting proper sleep is the first step for every athlete.

1. Tips for better sleep

  • Create a dark environment.
  • Limit Noise.
  • Stay in a room with a temperature of 65 to 70-degree temperature.
  • Turn off your smartphones and other electronic devices while going to sleep.

2. Stay Hydrated

  • Hydration plays an important role during your training session. Drink half your body ounces of water daily.
  • Cut down the sodium intake in your diet because eating too much sodium can dehydrate you faster.
  • Monitor your hydration level regularly. You can identify your hydration level by your urine color.
Hydration Schedule While exercising

2 Hour before exercise
500 ml

Every 15 minutes during exercise
150-300ml

After exercise
Every 1 kg weight loss=1 litre
Hydration Schedule While exercising

  • The best Hydrating foods are Cucumber, Watermelon, Orange, Peaches, Cantaloupe, and Strawberries.

3. Food Choices

As a beginner, you have to follow two types of diet plans. They are the Pre-Training diet and Post-Training Recovery diet.

Pre-Training diet

Consume more carbohydrates before going to training. Foods rich in carbohydrates are Rice, Pasta, Potatoes, Quinoa, and Bread.
These foods are like fuels to your body and turn into energy as soon as they are ingested.

Post-Training Recovery diet

Consume more Protein sources after the training. Foods rich in protein are Chicken, Beef, Fish, egg, and many plant-based proteins like Beans, Legumes, and Almonds.

At the same time, adding a limited amount of carbohydrates along with your protein diet is essential for your post-training recovery diet.

How many calories should a quarterback player eat per day?

Every player has a different body type. Your calorie intake should be calculated based on your height, weight, and activity level.

Check out this link to identify your calories and consume foods based on your activity level. Generally, NFL quarterback players on average consume 3000 to 4800 calories of food per day.

How to personalize a diet plan for Quarterback beginners? 

Every Individual has to figure out what works for them to personalize their diet plan.
You have to monitor your blood and body compositions.

Additionally, identifying your gut microbiome levels along with your genes and DNA makeup might help you at what level you are at.

With those stats, you can create your future diet plans and improve your game performance faster.

The key factor for every quarterback players 

The workout and diet plans are the secondary factors, the first and foremost factor that every athlete should have is a good mindset.

Taking care of mental health is the most important thing for every athlete, good sleep and stress levels are direct correlations for a healthy mindset.

Inadequate sleep releases high cortisol hormones and can increase your stress levels and cause a weak mindset.

It is very important for every budding player to prepare mentally as well and should have a mindset like a champion.