Whether it’s game day in July or a quiet rep day in December, one thing never changes for quarterbacks: your arm is your asset. You can have all the football IQ, footwork, and leadership in the world—but if your arm breaks down, your impact does too.
Arm health isn’t a “maybe.” It’s a must.
🎯 Why Arm Health Matters — Now, Not Later
Young QBs tend to focus on throwing harder and longer, often ignoring the fact that the elbow, shoulder, and forearm aren’t built for endless reps without care. If you’re 12, 14, or 17 years old and you’re already feeling elbow pain (especially outside elbow pain like tennis elbow), you’re sending your body an early warning: slow down or break down.
Let’s be blunt — an injured arm changes your career. It delays progress, invites compensation injuries, and shakes confidence. You don’t want to be the QB who “used to have a cannon.”
🧱 In-Season Arm Health – Protect the Investment
During the season, you’re throwing 100–300 balls a week. Without recovery? That’s like running a marathon and skipping the ice bath.
Here’s what you should always be doing in-season:
- Daily Arm Activation (Pre-Throw)
Light bands, wrist work, and scap activation before every practice. - Post-Practice Recovery
Ice, light stretching, and mobility work. Treat your arm like a pitcher. - Track Your Volume
Limit “junk throws.” Every throw must have purpose. - Watch Mechanics
Bad habits creep in under fatigue — and bad habits cause breakdowns.
🛠️ Off-Season: Build the Engine, Don’t Let It Rust
The off-season isn’t downtime — it’s build time.
- Strengthen: Forearms, scapular stabilizers, and rotator cuff muscles.
- Mobility: Stay loose through the shoulder and thoracic spine.
- Fix Your Form: Clean up inefficient mechanics before adding velocity.
- Recovery Weeks: Schedule weeks of reduced or zero throwing every 6–8 weeks.
This is when smart QBs build durability. The best arms in the league didn’t last because of genetics — they lasted because of discipline.
🚨 Warning Signs to Watch For
- Pain on the outside of the elbow (tennis elbow)
- Shoulder tightness or sharp pain post-throw
- Wrist or forearm tightness during throwing
- Drops in velocity or sudden accuracy issues
If you feel these, speak up. Don’t push through. Report early, recover faster.
🧠 Final Message: Pro Habits Start Young
Every high-level quarterback you admire — Mahomes, Burrow, Allen — has a throwing routine and arm care protocol. You don’t wait until college to act like a pro. You become a pro by treating your arm like one right now.
So the next time you’re tempted to “get more throws in” or shrug off soreness, remember:
You only get one arm. Keep it strong. Keep it healthy. Or risk losing the one thing that makes you a quarterback.
