In-season rule #1: maintain, don’t overhaul. The season isn’t where you rebuild your throw — it’s where you protect it. Every rep below keeps you sharp, accurate, and healthy through Week 11 and into the playoffs. Total daily time: 20–30 min. Do it every day.

1

ARM CARE & PREP

EVERY DAY · 5 MIN

• Non-negotiable — in-season arms get taxed. Protect the investment.
• Band work: external rotation, scap pulls, pull-aparts (2×15 each)
• Light long-toss build-up on throw days — feet to distance, never cold-arm max
• Shoulder + t-spine mobility before you throw anything

2

FOOTWORK

EVERY DAY · 5–8 MIN

• Your arm follows your feet — keep the base clean.
• Stance & base reset: 10 quiet resets into a balanced platform
• Quick-game drops: 1-step and 3-step, from gun and under center
• Foot quickness: ladder or 5-dot drill, 3 rounds
• Hitch-and-throw + drive-step reps — tie the lower half to the release

3

BALL SKILLS

EVERY DAY · 3–5 MIN

• Grip resets / ball spins: 20 clean laces-to-grip
• Snap-to-laces: get to your grip fast off the catch
• Ball security: high-and-tight tuck reps for when the pocket breaks

4

THROWING MAINTENANCE

THROW DAYS · 10 MIN

• Feel over reps — quality touches, not volume.
• Wall drill / no-stride: feel the top-half sequence
• Knee throws: upper-body timing and spin
• Accuracy ladder: hit spots at 5 / 10 / 15 yds before you push distance
• 5 “money” throws: the exact throws you’ll see Friday, on the money

5

MENTAL REPS

EVERY DAY · 5–10 MIN

• Where starters separate from backups.
• Cadence out loud — own the pre-snap, every day
• Coverage ID: 10 min of film (last game or this week’s opponent)
• Walk your install: hot reads, protections, this week’s script
• Visualize 5 throws you’ll make Friday before you take the field

6

RECOVERY

EVERY DAY

• Hydrate, sleep 8+, lower-body + shoulder mobility
• Ice/heat the arm as needed

Day	Throw load
Sun / Mon	Recovery + light touch
Tue / Wed	Heaviest throw volume
Thu	Moderate — timing & spots
Fri	GAME DAY — light prep only
Sat	Active recovery