Quote from Coach Aguilar

QB Core Workout

STRENGTHING THE CORE STRUCTURE: Consistent, hard throws have as much to do with a quarterback’s core as with his arm. It is so important to get your core strong because you do so much twisting and rotating when you’re throwing. Work on it three times a week … concentrating on the quarterback’s abdominals, obliques, hip flexors and lower back. A powerful core is especially helpful when you’re being chased. Your technique somewhat goes out the window when you’re on the run. Anytime you throw on the run … you’re using your hips, abs and back. In addition, you can use the torque and twist of your body to help give you a couple extra yards. Having a strong core definitely helps you get more velocity on the ball. Furthermore, it gives the quarterback a “stronger twist” when avoiding tackles. It also helps the QB to get away from potential tacklers. There is nothing that a quarterback does where the abdominals do not come into play. A quarterback can improve the explosive strength of these muscles by combining their regular lifting routines with the medicine or weighted balls with throws, rotations and abdominal work. It’s important to have it all. It’s very important to include the obliques, which are the sides of the abdomen. The routine below is one that you might consider doing. Each one of the exercises is done in sets of 25 … if the exercise is a left/right exercise … do ½ the reps and switch to the right. The entire routine is done in its entirety … every rep, every set is done without stopping. Do the sequence once only.

1. TOE TOUCH: Position your feet above hips with your legs fully extended. Reach and touch your toes with fingertips as fast as you can.

2. PUSH-PULL: Place your hands under your buttocks. Extend both your legs so that they are 2 inches off the ground. Alternate bringing one knee to the chest while your other leg is straight. It is similar to riding a bike.

3. LEG LIFTS (heel to toe): Place your hands under your buttocks. Put left toes under right heel. Raise both your feet at the same time until they cross your belly button. Lower your feet back to 1 inch from the floor. Switch to right under left after doing ½ the reps.

4. CLIMB THE ROPE: Bend at the waist at 90 degrees and bend at the knees at 90 degrees, with your ankles crossed. Raise your shoulders off the floor about 8-10 inches where your upper ½ of your back is off the floor. Pull yourself up as if climbing a rope in a continuous action for 25 reps. You will really feel the burn in your abdominals as you complete your work-out.

5. CRUNCH: Put hands touching your ears lightly. Bring bent knees toward your chest. Bring both your elbows toward both knees, pulling your shoulders slightly off the floor and back down. Do this as quickly as possible.

6. OBLIQUE (right to left): Bend one knee in the air and extend your other leg out straight on the ground. Put opposite hand on your ear, place your hand on the bent knee side out straight. Take your opposite elbow to your bent knee. Switch and do the other side after doing ½ the reps.

7. CLIMB THE ROPE (repeat #4): Bend at the waist at 90 degrees and bend at the knees at 90 degrees, with your ankles crossed. Raise your shoulders off the floor about 8-10 inches where your upper ½ of your back is off the floor. Pull yourself up as if climbing a rope in a continuous action for 25 reps. You will really feel the burn in your abdominals as you complete your work-out.

8. TWIST: Put both your hands next to your ears. This is a combination of the push-pull and crunch. As you bring bent knee to your chest, touch it with your opposite elbow. Stay in a crutch position all the way through.

9. IRON CROSS (right to left): It is done in the same fashion as the oblique. The difference is the leg that is straight is now raised off the ground approximately 2 inches. Switch and do other side after doing ½ the reps.

10. CLIMB THE ROPE (repeat #4): Bend at the waist at 90 degrees and bend at the knees at 90 degrees, with your ankles crossed. Raise your shoulders off the floor about 8-10 inches where your upper ½ of your back is off the floor. Pull yourself up as if climbing a rope in a continuous action for 25 reps. You will really feel the burn in your abdominals as you complete your work-out.


Instruction from One Voice Information on the camp
"Coach Aguilar has positioned himself as one of the best teachers of QB fundamentals in the profession."

Juan Castillo, Offensive Line Coach - Philadelphia Eagles