How NFL Quarterbacks Prep Their Arm

Before an NFL quarterback throws a single pass in a game, his arm has already been through a deliberate warm-up. It isn't random tossing. It's a sequence that wakes up the shoulder, grooves the throwing pattern, and builds up to game-speed throws.

Here's that prep in action. Chicago Bears quarterback Caleb Williams works through part of his pregame routine with a Kinetex weighted plyo ball before his first NFL regular-season game.

And a year later, the same work before a preseason game:

The three phases of pregame arm prep

1. Activate

Light band work comes first: pull-aparts and rotational movements that get blood flowing to the shoulder and turn on the muscles around the shoulder blade. The goal is to prepare the arm, not tire it out.

2. Pattern

Next comes weighted-ball work. A heavier plyo ball slows the motion down enough that you can feel your arm path. If your arm gets long, stuck behind you, or tight, a heavier ball encourages better lay back and proper sequencing from the ground up. Lighter balls follow to carry that pattern into a faster arm.

3. Progress

Only then does the quarterback move to a football, starting short and building distance and intensity until he's throwing at game speed.

Done right, the full warm-up takes no more than 15 minutes. As Dr. Tom Gormely puts it: warm up to throw, don't throw to warm up.

See the heavier-ball drill explained

A Kinetex coach breaks down why a heavier plyo ball helps with arm path and sequencing.

How much to throw during a game week

More throwing isn't better before a game. The best plans put the most throws early in the week and taper toward game day, because the tendons in the shoulder and elbow adapt to load more slowly than muscle does.

An NFL game week

NFL quarterback John Wolford's plan for a Sunday game:

  • Wednesday: 80–100 throws, focused on first- and second-down plays
  • Thursday: 60–80 throws, focused on third-down plays
  • Friday: 40–60 throws, focused on the red zone and reviewing the week's install
  • Game day: pre-throw routine, plyos and warm-up throws. No more than 50 warm-up throws, ideally about 30.

In John's words, "less can indeed be more when it comes to preparing for a quarterback's most important day of the week." Read John's full game-week breakdown.

A high school game week

Kinetex quarterback mechanics specialist Will Hewlett's in-season plan for a Friday-night game:

  • Monday: 70–100 throws. Error correction: fix mistakes and timing from the last game.
  • Tuesday: 80–120 throws. Building complexity: harder plays and receiver timing.
  • Wednesday: about 60 throws. Game simulation, including deep and pressure throws.
  • Thursday: 35–50 throws, ideally 35–40. Fine-tuning and mental sharpness.
  • Friday: game-day warm-up only.
  • Saturday and Sunday: full rest, no throwing.

These are targets, not rigid rules. Adjust for each quarterback's arm health, recovery and how hard the last game was. As Will puts it, "A quarterback who is healthy and confident in Week 10 is worth more than one who peaked in Week 3."

Coach FAQ

What creates the most arm fatigue?
Quick screens, bubbles and smoke screens; drive throws over 12 yards; deep throws on the run; and back-to-back throwing days. If a quarterback reports soreness or loses velocity, cut his volume right away. A reduced-volume day is always better than a missed game.

Coaching a QB room? The Kinetex Team Pack includes Will's throwing volume tracker and a setup call with him.

In the offseason: volume before intensity

Coming back from time off, build how many throws you make before you build how hard you throw them. Start with short, low-effort throws to rebuild timing, footwork and release, then add effort once the volume is there, working up to about 65–75 throws per session. As Dr. Gormely puts it, "It's about building stamina before unleashing power." Read the full offseason ramp-up guide.

Building the routine at any level

The same structure works for a high school QB as for a pro: activate, pattern, progress. What changes is the load. Younger quarterbacks should start with lighter balls and lighter bands, keep the volume low, and work under a coach's supervision before moving up. Rest matters just as much: "Training breaks the body down, and rest builds it back up."

For more on the science behind each type of arm care, read our full arm care breakdown on the Kinetex blog.

Disclaimer: The routines and throwing plans on this page are general guidelines, not medical advice or a prescription. Every quarterback is different. Coaches, parents and athletes are responsible for deciding what is appropriate for each player, and should consult a qualified medical professional before starting a new throwing or training program, or if a player has pain or an injury. Use of this information is at your own risk. Kinetex and its coaches are not liable for any injury or loss resulting from its use.