The proper kinematic sequence for quarterback throw

Quarterbacks, want to throw the most efficient way possible?

Are you a quarterback wanting to throw at an elite level? Then this blog is for you. This blog will take a detailed look at the proper kinematic sequence of throwing.

“Kinematic sequence” refers to the sequence of proper energy transfer from the lower ½, through the core, to the upper ½, and out through the hand. Sequencing is essential for velocity. One way to think about this is like a machine. A machine runs most efficiently when all parts are firing together and there are no “leaks” in the system. If one part breaks down or if one part of the machine fires before it is supposed to then the whole system breaks down. Throwing the football is the same. Each part must fire together in proper sequence for optimal velocity and accuracy with minimal strain.

When throwing, the goal is to transfer as much energy as possible that was created in your lower ½ through your hand on release. To do this, you must sequence correctly. Here is the proper sequence for throwing a football.

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‍Here are several common mistakes we see with kinematic sequence.

• Hips fire late. Hip rotation should begin at the end of the pull right before external rotation begins. Ideally, hips should be fully rotated before the arm accelerates through.
• Torso fires too early. Torso must stay closed initially. If the torso flies open too soon then much of the energy created from hip/shoulder separation will be lost.

Keys to perfect your kinematic sequence.

• You must have a strong/stable core. Your core is the key piece that links your upper ½ to your lower ½. A strong core allows for the proper transfer of energy throughout your kinetic chain. To develop a strong core you must train both rotational and anti-rotational movements in the weight room.
• You must have good mobility in your spine and hips. To get into the position of your hips firing early, you must have great mobility in your spine and hips. I highly recommend having a mobility routine that you do 3-7 times a week.
• Start slow. When trying to perfect your sequence, start slow and piece it together. For instance, perfect the pull first, then the hip rotation, then external rotation, and so on. Slowly work through the entire throw and then put it all together once each phase is perfected. When first putting it together, start slow and work towards full speed while keeping the sequence perfect.

Perfecting your sequence is key to throwing at an elite level! Want to see how well you are sequencing? Join the lab