Your thumb and middle finger won’t connect or wrap all the way around the ball, so imagine an invisible straight line between them. The grip is critical to throwing a tight spiral, which will help you increase the speed of your throw.
If your elbow is lower than your armpit, you’ll be pushing the ball more than throwing it, which means the ball will travel slower.
Pointing the nose forward increases the rotation of your shoulder and stretches your chest muscles, adding more power and speed to your throw. Try your best not to let the front nose of the football aim up or off to the side as you bring your arm back.
Your hips need to lead the motion to add rotational power. Try not to lean forward or shift your weight onto your lead foot, which can put you off balance and make your throw less powerful.
The more smooth and fluid your throw, the quicker the ball will travel.
Try holding a 2–5 pounds (0. 91–2. 27 kg) weight in your lead hand to increase your speed and power.
Try throwing the towel 5-6 times to build your fast-twitch muscles.
After you throw the lighter ball, your body starts to resist it and will use more muscle speed to throw it. By training with alternating weights, you can increase your overall throwing speed. You can find foam footballs at your local department store or sporting goods store. You can also order them online. Do this drill 3 times each time you practice.
You can use your non-throwing hand to help balance the medicine ball if you need it. Your throwing muscles will reset to resist the heavier weight of the medicine ball, which will cause them to use ore power. Do this drill 3 times after you do it with a foam football.
Do 3 sets of 15 reps for each of your arms. A single-arm press engages your core, forces you to keep your body balanced, and doesn’t have the limited mobility of barbell bench presses.
Use a weight you can row 15 times and do 3 sets of 15 reps on each arm. The pulling motion of a row helps balance out your arm and build strength. Try not to let your shoulder roll down too much; instead, think more about driving your elbow back behind you.
Use a weight that allows you to do the movement safely and with good form. This exercise works almost every muscle involved in a powerful throw including your legs, shoulders, arms, and torso.
Do shoulder rotations by holding a light dumbbell with your arm bent 90 degrees and rotating the outstretched part of your arm in towards your abdomen and then away from your body. Shoot for 2 sets of 15 reps. Try wall pushups by standing facing a wall, placing both of the palms of your hands on the wall, and bending your elbows to move your body until they’re at a 90-degree bend. Hold the position for a second then push yourself back to the starting position. Try to do it 10-15 times.
