Football Throwing Practice Plan for 13 to 15 Year Olds

Five-step rhythm, velocity and touch as choices, spots instead of receivers, and a shoulder managed like the asset it became. No partial credit for late.

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Light band pulls and rotations (ten each), then the throwing ramp: pattern throws from ten yards building to twenty-five, effort climbing gently, spiral and finish inspected. Five weight-shift throws at three-quarter. The shoulder votes on today's volume; listen once here, not later loudly.

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The five-step: big crossover steps early, quick gather steps late, arriving loaded on the back foot with a small HITCH forward available as the trigger. Ten reps without a throw, grading arrivals. Depth honest (seven to eight yards), rhythm counted out loud until it lives in the legs.

The timing block: drop, hitch, ball OUT to a called spot, receiver imagined breaking there. Twelve reps across three spots, on-time and on-target logged separately (both required for a point). The spot never moves and never drops the ball, which is exactly why it is the best receiver a teenage QB can train with.

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Ten reps, lane called before each drop: "drive" (flat rope to the chest target) or "touch" (over the obstacle, dead into the bin), in genuinely random order. The skill is the SWITCH: same drop, same rhythm, different ball, decided before the snap and executed without leaking (touch throws that flatten, drives that float). Log hits per lane.

Six deep balls to a marked zone (25-35 yards by arm), graded on trajectory and landing zone, never on max distance: the deep ball is a touch throw with a longer story, launched on rhythm off the shift, dying catchable. Two max-effort heaves close the block for joy, logged as joy, not data.

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Sprint-outs both directions at game speed: throwing-side rolls with hips opening through the throw, weak-side rolls with the hop-square, six each at chest targets, then four leading a jogging receiver on the move. Add the scramble rep this age deserves: three reps of drop, imagined pressure call ("MOVE!"), escape two steps any direction, re-set the base, throw to the nearest spot. Re-setting under chaos is the difference between a runner who throws and a quarterback who moves.

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Six called snaps mixing everything: five-step drive, touch over the obstacle, weak-side roll, scramble re-set. Hits and on-times logged. Then the arm ramp-down: six easy throws walking in, light band flushes, and the log dated: spot hits, lane hits, deep-zone landings, movement grades, and any shoulder notes (which schedule rest, not toughness).

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What to watch today: the eyes during movement throws. Teenage QBs stare down their escape route, then whip a blind throw. The base re-set and the eyes downfield during the escape are the graded skills; the completion is just their receipt. If movement reps get wild, slow the escape until the eyes and feet travel together.