Exercise | 2 min | Sports Training
Football Drill for Quarterbacks: Lava
This drill improves pocket awareness, footwork, and control during movement.
Instructions: Set up a small pocket with cones and begin inside in a balanced throwing position, hands up and eyes downfield. Move on command using real pocket mechanics, climb with short, quick steps, slide frontside or backside, or jab and reset, without crossing your feet or drifting outside the box. Keep your base under your hips, shoulders quiet, and posture ready to throw at all times. On “HIT,” stop on balance and finish with a strong foot strike as if delivering the ball. Reset quickly and repeat with control and urgency.
Reps: 3–4 sets x 5 reps
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