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  • Writer's pictureWill Finch

3 Ways to Increase Velocity When Throwing the Football

Ever wonder how the high-level quarterbacks can squeeze the ball into the smallest of windows - and why the ball looks like it has smoke coming off of it? Every quarterback out there wants to constantly improve on two things:  Accuracy and Velocity. Below are FINCH Performance's top three tips to get more power on your throw and generate more velocity on the ball.

1. Kinetic Sequencing

Many quarterbacks don’t activate the lower body and core during the throw and rely solely on the arm. Understanding how the body can create kinetic energy will be the first way to start getting zip on the football. When throwing, think of the three key body parts. Hips, shoulders, and arms - in that order. The hips should fire before the front shoulder opens creating sling like tension within the core. That tension is a build up of power from the biggest stabilizer in the body with the goal of creating rotational velocity. The shoulder will then open, followed by a vicious movement from the throwing arm.

2. Ground Force Production from the Back Foot

In the power pose or pre-pass portion of throw, 70-80% of the weight should be distributed the inside ball of the back foot. Maximize the lower body and ensure no energy is left behind. Push hard into the ground and efficiently use the back leg to start the build-up of torque.  An easy way to remember - the back leg is a spring with three key joints: ankle, knee, and hip. This spring is going to condense and snap up and out to the target. Creating ground force will also take stress off the shoulder. Save the golden arm!

3. Arm Speed and the Nervous System

The better the nervous system is conditioned, the faster the football will come out. This, along with the fast-twitch muscle fibers in the body, will allow your body to move explosively. Remember, when a part of the body moves fast, whatever body part directly after it will move even faster. An example of this is when your foot strike is quick, the back hip will be even quicker, helping to build that rotational velocity. Another way to train the nervous system to be fast is by speeding the arm up using an underloaded implement (eg. throwing using a towel will speed the arm up). 

The three tips we outlined aren’t the only ways to get more velocity on the ball, but we feel as if they are key contributors. There are many drills used to reinforce these which we outline in our online video series coming out over the next few months. Stay tuned for more blog posts! 

For any questions or more details about getting power on your throw, contact us at

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