In-season training is critical for maintaining peak performance and reducing injury risks for quarterbacks. While the demands of the season can make it challenging to balance practice, games, and recovery, a strategic approach to training can ensure that quarterbacks stay strong, agile, and mentally sharp throughout the season. This article outlines a professional approach to in-season training, focusing on strength maintenance, injury prevention, and performance optimization.
The Importance of In-Season Training
During the season, quarterbacks are constantly subjected to physical and mental stress. Without a proper training regimen, this can lead to performance decline, increased injury risk, and burnout. In-season training is not about building new strength or speed but about maintaining what has been developed in the off-season and ensuring that the body can handle the rigors of weekly games.
Strength Maintenance: The Foundation of Performance
Maintaining strength during the season is crucial for sustaining performance levels. While the intensity of workouts should be reduced compared to the off-season, it is essential to incorporate weight training into the weekly routine. Focus on compound movements that engage multiple muscle groups, as these exercises mimic the physical demands placed on a quarterback during a game.
Sample Strength Routine:
- Day 1 (Upper Body Focus):
- Bench Press: 3 sets of 5-7 reps
- Pull-Ups: 3 sets of 6-8 reps
- Dumbbell Shoulder Press: 3 sets of 8-10 reps
- Core Circuit: 3 rounds of Planks, Russian Twists, and Hanging Leg Raises
- Day 2 (Lower Body Focus):
- Squats: 3 sets of 5-7 reps
- Deadlifts: 3 sets of 5-7 reps
- Lunges: 3 sets of 8-10 reps per leg
- Stability Circuit: 3 rounds of Bosu Ball Squats, Single-Leg Deadlifts, and Glute Bridges
Agility and Speed: Maintaining Quickness and Explosiveness
Agility and speed are critical for a quarterback’s ability to evade defenders and execute plays effectively. Incorporating agility drills and sprint work into the weekly routine helps maintain quickness and explosiveness, ensuring that a quarterback can respond to in-game situations with precision.
Sample Agility Routine:
- Ladder Drills: 3 sets of 2-3 minutes (focus on quick feet and control)
- 5-10-5 Shuttle Runs: 3-5 sets (emphasize sharp turns and explosive starts)
- Cone Drills: 3 sets of 3-4 reps (focus on lateral movement and direction changes)
- Plyometric Jumps: 3 sets of 8-10 reps (box jumps, broad jumps, or vertical jumps)
Recovery and Injury Prevention: Keeping the Body Game-Ready
Recovery is an essential component of in-season training. Ensuring that the body is fully recovered between games and practices helps prevent injuries and keeps a quarterback performing at their best. Incorporate active recovery sessions, flexibility work, and targeted mobility exercises into the weekly schedule.
Sample Recovery Routine:
- Day After Game:
- Light Jog or Cycling: 20-30 minutes
- Foam Rolling: 10-15 minutes (focus on major muscle groups)
- Static Stretching: 10-15 minutes (hold stretches for 30-60 seconds)
- Mid-Week Recovery Session:
- Yoga or Pilates: 30-45 minutes (focus on flexibility and balance)
- Contrast Baths: 10 minutes (alternating hot and cold water to reduce inflammation)
- Massage Therapy: Optional (target specific areas of tension or soreness)
Mental Preparation: Sharpening the Mind
A quarterback’s mental game is just as important as their physical condition. Regular film study, mental visualization exercises, and strategy sessions should be part of the weekly routine. Maintaining focus and clarity under pressure is what separates good quarterbacks from great ones.
Sample Mental Prep Routine:
- Film Study: 30-60 minutes daily (focus on reviewing past games and preparing for the upcoming opponent)
- Visualization: 10-15 minutes daily (visualize successful plays, key situations, and game-winning drives)
- Team Meetings: Weekly strategy sessions with coaches and teammates to discuss game plans and adjustments
Final Thoughts
In-season training is about striking the right balance between maintaining physical condition, preventing injuries, and keeping the mind sharp. By following a structured routine that addresses strength, agility, recovery, and mental preparation, quarterbacks can ensure they remain at the top of their game throughout the season. Remember, the work you put in during the season is just as important as the off-season—stay committed, stay focused, and success will follow.
