okay here we go this is gonna be a video that's gonna break down really the four stages of the
throw from the lower body so you know I recently did a video that was more upper-body based this
one's gonna be more lower body bass and the big key that we're focusing on and really its core
lower body so it's gonna be like that that part of the throw so the four different stages there's
gonna be when you'll initially step there's gonna be when your foot touches down front foot touches
down and kind of the same type of time period is when you're pushing off the back leg and then you
have the time where you actually like an initial back with wood pushes off and then you can have
the time where your back foot extends off the ground and leaves the ground then you're gonna
have the finish so just the four stages just break it all down nice and easy for you all and we'll
start here with Anthony just because he you know we can now get both sides of the actual throw so
that's that's nice so we'll go ahead and hop right through it and first we'll start more on
the side just because the side is a point of the throw where you could see more that that initial
step so you can see here in the initial step we're gonna look at the front leg here first
and what happens here in the front leg is we get a internal rotation of the front leg so you can see
how it kind of turns inwards like that and some of these things are gonna be things you want to
start implementing in your own throw especially once we get further into the finish and and how
you're you're transitioning forward but even with the initial step I think a lot of guys
don't really do that initial rotation he does a pretty good job of it but like Patrick mahomes
is a great example or even Trevor Lawrence is it really good a couple guys that are really
good with that initial internal rotation we also see abduction so the foot is going away from the
body here so there's a bit of a abduction going on and there's also a bit of knee flexion is
the other thing so your knee is not going to be completely straight it's gonna be slightly bent
and in the spot with thing is going to be with the upper body we're seeing a load so your your
rotating back towards your throwing arm or as you can see how when you're initially starting the the
first thing that happens is you you rotate back if you're right-handed right you rotate to your right
side if you're left-handed you rotate to your left side the next thing is on the back leg we see a
little bit of hip flexion and the back leg right so you're you're definitely more leaned over in
this position now this would be the better one to see when you're initially starting the throat here
so you're definitely more hip flexed we're also seeing external rotation so you should be loading
up onto that back leg again you can see the external rotation that's happening as the front
leg is internally rotating then we also see a slight knee flexion here that's going on as you're
going and loading we're getting into more overall knee flexion we also see ankle dorsiflexion right
here and then we also are seeing a ankle inversion a slight inversion of the ankle which just means
that we're maintaining or kind of pushing a little bit more on the outside part of of the foot as
we're getting everything set up and then within the you know for moral perspective we're seeing
there's a slight lumbar spine flexion and also a thoracic spine flexion so it's not extended going
back you'll see what extended going back looks like here in a second it's gonna be definitely
more lumbar flex and we're sorry the the lumbar spine is gonna be flexed in the the thoracic spine
the mid-back is gonna be extended actually so that would--that staying a little bit more upright and
creating extension we're definitely I want to be leaning forward in this stage we'll see what
with the the opposites of those look like when we go through the throw if you're not familiar with
those movements the next thing it's going to be the back leg push off front foot landing so now
as you're landing on that front leg you should see that the front leg starts to externally rotate I
know a lot of people want to know what that front foot do it doesn't need to be pointing towards the
target it doesn't need to be landing on the ball of the foot the the heel and really you know you
could land with the whole foot down together usually land with the toe facing you know a
little bit more straight ahead as long as you get some internal rotation first I see a lot of people
just first externally rotate never get any type of internal rotation I think that ends up being
the bigger factor that impacts your ability to generate force in the throat we just want to be
able to create just massive external or we want to get to the point where you're able to create
external rotation because the external rotation becomes such a huge part of the throat in the
hips as you're going through it and so making sure that you're aware that first you want to
internally rotate then get into external rotation of the hip is going to be something that's very
very important to understand the next part that we're gonna go into is the slight amount
of hip flexion that we see right so the hip is definitely flexing here okay and then we also
see a little bit of hip adduction right so now you're your body's now getting closer to your
foot so you're technically your hip as add ducting which is gonna be using more of the inside muscles
where when you're AB ducting you're gonna be using more of those outside muscles we're also seeing a
bit of ankle eversion here really ends up being a little bit of ankle aversion and inversion you're
starting up to balance and then you're also seeing ankle dorsiflexion right because we're landing on
that front leg and then we're all in a knee flex position so we're just really trying to get a
better understanding of what should be happening from the technical standpoint one we're looking at
the actual throw and just basing it basing all the information off of you know what are some
of the really small things that we're seeing that can dictate how the throw ends up being generated
so you know we don't want to go into you know too much of exactly where that front foot is going to
be positioned we're more talking about okay what if there is any external rotation or when does the
external rotation happen in the hip in comparison internal rotation happening in the hip or when is
there knee extension in comparison to knee flexion right and so now we're also going to go up into
the cooler or actually let's go back way first so back leg is obviously going through internal
rotation it's rotating inwards okay we're also saying hip extension sitting it push away we're
seeing hip abduction we're getting see in the foot get away from the hip right and and we're
seeing knee extension and we're seeing ankle eversion right so all the weights going on the
inside part of the ankle and the front leg we'd be seeing a little bit more uncle inversion right
because we're trying to be maintain stability within that frontally but you're also seeing a
little bit of aversion to because of the balance and then with the core we're seeing a beginning
of rotation towards the forward you know towards your offhand so he's rotating left here okay we're
also seeing a bit of a lumbar extension because this will be the easier way to see it right so
see how the lumbar starts to extend the upper body starts to lean back we're starting to see the back
go into degree of extension we're also seeing a bit of the thoracic spine or really we're seeing
you know the the lower core rotate and I'm going through my notes here as we were going through
it so bear with me a little bit so but you've seen the lower core start to rotate first then
the upper body rotates so lower-court rotates then upper body rotates as as your body's transitioning
upon - and you can even say maybe your upper body staying back and staying you know facing
backwards as your lower core starts to open up you really want this to still be rotating back
as you start to open up with your hips when that front foot touches the ground okay so that ends up
being a big part of it so that's the second stage that's when your front foot slanting so now we're
talking about when your front or your back foot is actually like pushing off you're getting that
extension in that back leg when you're starting to absorb into this front leg and what we're seeing
now so what we're seeing within the back leg is we're seeing a degree of hip flexion right
so now you're your drive you already extended and pushed off that back foot now you're driving your
knee forward right so you're going into a bit of hip flexion you kind of go from going into
hip extension into hip flexion during you this actual face we're also seeing internal rotation
on the back leg and plantar flexion of that back leg really now what we're seeing on the
front leg is gonna be what's important which is we're seeing extension now out of that front leg
okay it's starting to really extend back and push back as it's trying to stabilize we're also saying
abduction abduction of the hip and external rotation the hip so you want to make sure that
as your weight is transferring forward you're continuing to externally rotate and that that
front leg and we also want to be abducting in the hip so we don't want that hip to go too far
out to the side if you end up you know allowing yourself to fall over the side there now you know
that you're you're over pushing all of your weight we want to make sure that we're pushing our weight
back inside to make it so you're able to keep your body in a nice balanced position and then
your trunk is weight rotating away from throwing arm so we're continuing to rotate through here
okay and then they also start to go into a lateral side Bend away from the throwing lob so you could
see Anthony's right-handed so he's bending to the left side as he's going through the throw and then
we're also seeing a bit of a extension through the mid-back right so here we're maintaining
extension through this part of the actual throw and right now you really got to be in an extended
position really in the lower back and in the thoracic spine and and because we're setting
up to go into a flexion as you follow through and there's a bit of stabilization happening within
the external rotators so these muscles need to be stabilizing the spine to make sure that the
body is not overly rotating or overly side bending so these muscles are going to be very very active
during this time period just because of what's going on during the actual throw and then the
last thing that we're gonna go over is the trunk flexion right so now during this stage we can see
a slight amount of flexion through the thoracic spine through the lumbar spine as we're finishing
right so follow through boom see how that happens right there where the lumbar spine starts to flex
the thoracic spine starts to flex that's gonna be the main part of that there's gonna be a continued
rotation so you don't want to stop I see this a lot when people are finishing or they stop
their actual rotation in their spine you want to continue to rotate through there and we need to
also see a continued stabilization of the muscles that are in this part of the side right to make
sure that we're not leaning too far over to to the side during the actual finish right so we
want to be able to rotate through this part of the actual throw and not be bending over
to the side during this actual throw and you know when you're actually in our quarterback
mechanics program we'll go into what muscles are gonna be doing this and how do you do you assess
what are gonna be some of the right things to be doing during this time period and if there are
things that are not correct what are the muscles that are dictating that and how you can actually
test to make sure that those are the the right muscles are not the right muscles and what are
some different assessments that you could do with the quarterbacks in order to to fix that
and correct that so yeah that's a big reason why we did the actual courses so you can actually get
more information behind it the front leg goes into the ankle dorsiflexion right so we're continuing
to finish onto that that front leg and it's kind of a cool thing just to kind of you know as you're
transferring all your weight forward you know really going into the knee extension and the
knee plantar flexion right here something that I think is important we see that really well with
Aaron Rodgers but you know there's a lot of people that talk about how you want to be really down in
the ground and I've even said that but it seems like you really need to be more plantar flexing as
you're finishing and getting all your weight onto the balls of your feet but now if we go into this
stage we're going into dorsiflexion of the ankle so now the ankle needs to be stabilizing and Eve
inverting and e-version so just about balance at this point right we're also going into hip flexion
okay we're not we're away from hip extension now we're going into hip flexion and hip adduction so
these muscles need to be active we need to be controlling how the hip is moving through that
that part of the the throw I thought about saying we're going into internal rotation within the hip
but then I also think there is external rotation coming out within the hip so I think that there's
a little bit of both that are happening right there there's not one or the other there's both
as we're following through and the back leg is gonna be going through some degree of internal
rotation and it's going to be going through some degree of abduction right so your foots
gonna be getting away from your body probably and not getting towards your body and you're
also going to continue that internal rotation through didn't talk about flexion or extension
just because I think that there could be both and that back ankle is gonna probably be more plantar
flexed and dorsiflex because it's pushing off so the the knee can be in a more extended position
but we also seem tom brady's going more of a exposition so it's hard to say that there's
gonna be one or the other and that as well so you know just wanting to give some more information
for you guys to understand what this QB mechanic course is gonna be about this is going harden to
the lower body and really understanding what are the actions that are happening here obviously we
want to get more into the muscular perspective we want to get more into the do's and the don'ts
the corrects and the incorrect but today I just wanted to give a better understanding of what
we're gonna be going in the actual course cuz we just released it and I think this would be a great
video for you to be able to understand exactly what it all entails alright let me know if you
have any questions okay thank you so much for watching this video I hope you really enjoyed it
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