One-Knee Throw.

What it teaches.

Most throwing accuracy issues are upper-body issues, not lower-body. One-Knee Throw isolates the upper body — torso rotation, follow-through, release point — by removing the legs from the equation. Drill this and the lower-body mechanics become easier to teach in context.

Step by step.

1. QB takes a knee 10-15 yards from a partner.
2. QB throws the ball using only the upper body — no leg drive.
3. Focus on rotating the torso fully and following through with the throwing arm.
4. Run 20 throws per knee, then switch.

What to watch for.

• Hips don't rotate (you're on a knee), but shoulders do — fully.
• Elbow up at release — about ear height.
• Follow through across the body, ending with hand down at the opposite hip.
• Tight spirals — if the ball wobbles from one knee, the upper body is the problem.

Progress the drill.

Where it goes wrong.

• Trying to use the legs — defeats the drill's purpose.
• Short follow-through — lazy mechanics will translate to game throws.
• Side-arming — drops the elbow, loses spiral.
• Standing up halfway — restart the rep.