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Knee Throws: One Knee Drill for Quarterback Mechanics

Updated · Fact checked

Kneeling removes the legs and the footwork, so the upper body has to do the work. On one knee the focus is the grip, a high over the top release and the wrist snap; on both knees it is turning the upper body and torso toward the target.

It is a short drill at the start of a throwing session, before full drops, with a partner 10 to 15 yards away. If the arm moves before the chest turns, the throw comes out weak and pushed.

How to do it

  1. Kneel

    Throwing side knee down, front foot forward, front shoulder toward the target.

  2. Rotate

    Turn the hips, then the chest, then bring the arm through with the elbow at shoulder height.

  3. Finish

    Release high with a firm wrist snap and finish with the thumb down and the hand across to the opposite hip.

  4. Both knees

    For the last set, kneel on both knees and focus on turning the upper body and torso toward the target.

Sets and reps
3 sets of 5 throws each side, 30 seconds rest.
Equipment
Football, A partner or target 10 to 15 yards away
Muscles and skills
Obliques, Shoulders
Used in these 440 plans
Quarterback

Coaching cues and common mistakes

Coaching cues

  • Kneel on one knee, target shoulder toward the target
  • Rotate hips-chest-arm
  • Finish with the thumb down

Common mistakes

  • Arm-only throw
  • Falling off to the side

Set up

Kneel on the knee of your throwing side with the other foot forward, front shoulder pointed at the target. Hold the ball high at the chest with both hands.

Rotate the hips and chest toward the target, let the elbow come through at shoulder height, and finish with the thumb pointing down and the throwing hand across to the opposite hip.

What it builds toward

Once the sequence is clean on a knee, take it to the towel drill for release point and to full drops with the drop back drill. Rotational power comes from the med ball rotational throw. The full plan is on the quarterback training page.

FAQ

What does the one knee drill fix?

It takes the legs out of the throw, so it works on grip, a high release and wrist snap. Throwing from both knees adds the torso rotation that puts speed on the ball.

More quarterback drills

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Sources

  1. Quarterback Throwing From One Knee Drill (Aug 20, 2021), Glazier Clinics
  2. Offseason QB workout: Knee down passing drill (Terry Shea, 1/4/2016), USA Football

Program numbers (benchmarks, sets, reps, loads, protein targets) are 440 Football's own prescriptions. For athletes 13 and older; check with a physician or a registered dietitian before major training or diet changes.