Judgement Day 10th June 2014

Session 12

The time was finally here, my last session, to prove to myself that I have even a slight chance that with more training I could have what it takes to make it in the NFL. To get that multi-million dollar contract, the fame and the woman that all are part of the parcel of being a top level athlete. Through the development of practice, a skill has the ability to become automatic (Anderson, 1981). A reoccurring guideline to skill acquisition is that it takes 10,000 hours to master a skill. In Gladwells book Outliers, The story of success, quotes neurologist Daniel Levitin:

"The emerging picture from such studies is that ten thousand hours of practice is required to achieve the level of mastery associated with being a world-class expert—in anything" (Gladwell, 2008)

This seems to be a general rule when it comes to how long it takes to master a new skill. However when it comes to motor acquisition there are 3 stages involved

1. Cognitive
This stage is for the new learners who require alot of visual and verbal feedback and help with the gross movements involved. For my learning this was used in my early sessions that involved the 4 stages of pass. Since I recorded my movements this allowed for visual feedback. The cognitive stage is regarded as having alot of gains in short amount of time with little consistency in execution.

2. Associative (Motor)
The associative stage (also known as the motor) is characterized as refinement of the gross movements, with less feedback than the cognitive stage. It is when you start to involve conscious performance, start to include an outcome focus. Once I developed an understanding of the basic throwing movements I started to record my success rate with hitting my targets allowing me to determine if i was improving or not.

3. Autonomous
The last stage of motor acquisition, this stage requires years of practice to reach the autonomous stage. Only top level athletes tend to reach this level, it is when cognitive processing demands are small allowing the athlete to focus on other things rather than the movement. In my learning I do not think I have made it to this stage as I still required a large amount of feedback for each throw and it was not very accurate.
(Huber, 2013)

Session

For my final session I planned to record all my throws (excluding warm up) and see if i have improved over the 12 sessions.

10 throws from knees (warm up)
10 throws standing (warm up)

5 throws to stationary (10 metres)
5 throws to moving (post pattern short)
5 throws wile moving in a back diagonal motion to moving (post pattern short)

5 throws to stationary (20 metres)
5 throws to moving (post pattern deep)
5 throws wile moving in a back diagonal motion to moving (post pattern deep)


In my final session I hit 21/30 throws, this is 70% success rate. I found that during the session I was comfortable with the short throws wile stationary but when I had to move and throw it would take my body out of alignment and cause me to miss my target. I struggled with the deeper throws as I had less confidence throwing further, and this effected my performance.

Moving in a back diagonal motion wile throwing, note I keep my feet underneath me for balance and center of gravity.

Throw to Post pattern (short)

Conclusion

Over all of my planned sessions I only threw the ball approximately 400 times and 6 hours of practice all added up. This is a very small amount of hours (0.06%) of time in Gladwells (2008) concept of 10,000 hours practice. Therefor even though I have completed my 12 sessions I feel am still in the cognitive/ associative stage of learning, now I need lots of repetition if I wish to fulfill my dream of being a star QB in the NFL.


References

Anderson, J. R. (1981). Cognitive Skills and Their Acquisition. Lawrence Earlbaum Associates.

Gladwell, M. (2008). Outliers: The story of success. New York: Little, Brown and Co.

Huber, J. J. (2013). Applying educational psychology in coaching athletes. Champaign, IL: Human Kinetics.

The End is Near 3rd July 2014

Session 11

 

Now it takes more than a great QB to have a champion team as shown in the video above the QB was left unprotected and had to pay the price of having an unguarded blindside. On the field at any time the offensive team has 11 players and the QB has 6 players whose role is to protect him. They are the tackle, guard, centre and tight end. (Wikipedia, 2014)

An example of the players on the field at any time

A good metaphor to describe a sport like American football is that it is like a chain, in the way that a chain is only as strong as its weakest link.  Although the QB has the power to control the tempo and decisions made on the field this does not mean that a team is only as good as its QB. Every player on the team has a job to do and if they do that job correctly they will have a successful, competitive team.

Session

As in all my previous sessions my focus has been on the technique involved with throwing the ball as well as improving my efficiency and accuracy. This means that I have had little experience in what a quarterback really has to go through in a typical play. So for this session I chose to finish with a mini game of 3x3 American football

All of the throws besides the warm up involve being put under pressure by a linebacker

10 warm up throws from knees/standing
10 throws to stationary target (10m)
10 throws post pattern (short)
10 throws stationary target (20m)
10 throws post pattern (deep)

10 plays to try and complete a pass (complete 6/10 sacked 1/4 incomplete 3/4)

This session was good because it involved all of the aspects that I have been trying to learn. I had to adapt my throw for both long and short pass and moving and stationary targets, then the game at the end allowed me to integrate all of my throws. It added a decision making element to my session, a new challenge I have not had until this session. I learned that each play is unique and no two throws are ever the same and that the last play, has an immediate impact on the following and so on. Especially after being sacked, that gave me a new factor to think about as I definitely did not want to be sacked a second time and make sure that I got the pass away before that happens.

 The time I got sacked, as you can see I became off balance when put under pressure

References
Wikipedia (2014). American football positions - Wikipedia, the free encyclopedia. Retrieved June 9, 2014, from http://en.wikipedia.org/wiki/American_football_positions

Fine Tuneing 29th May 2014

Session 10

Quarterbacks in the NFL make on average $1,970,982 per year (Sports Illustrated, 2014). This is a lot of money to be paid to play a sport that you would happily play for free. Once you receive your first paycheck you become a professional athlete effectively you become paid to train. Therefor it is important that as a student of the game I am constantly trying to improve the technique and confidence of my throw.

One of the greatest coaches of the game sums up what it takes to become a world class player

"If you don't think your a winner, then you don't belong here"

          Vince Lombardi

The Session

 I took to the internet to find a tailored program for improving a QB throw. I found a number of different programs from improving every aspect of the game from correct snap technique to footwork and decision making drills. However I found a one session plan that incorporated all the aspects of the skill I am trying to learn.

1. Two Knee Drill 
2. One Knee Drill
3. Feet Paralell Drill
4. Feet Opposite Drill
5. Normal Foot Follow-through Drill
6. Circle Toss
7. Down the Line
8. Sprint out Drill
9. Set up Drill

(Eteamz, 2014)

Link Below
http://www.active.com/football/articles/9-drills-to-improve-a-quarterback-s-form

I found that the overall program did not take as long as expected and some of the movements felt quite awkward, such as the feet opposite drill. Although I saw the merit in completing the drill as it helped me to learn how to throw off my opposite foot. Also the down the line drill allowed me to experience what it is like to throw wile running, this is something I previously had no experience in until now. It confused me as I had to change my gait in order to have the correct foot position for my kinetic chain.

Two Knee Drill

References

Sports Illustrated (2014). Defensive Tackle - $1,223,925 - NFL's Average Salaries By Position - Photos - SI.com. Retrieved from http://sportsillustrated.cnn.com/multimedia/photo_gallery/0807/nfl.average.salaries.by.position/content.4.html 

Eteamz (2014). 9 Drills to Improve a Quarterback's Form | ACTIVE. Retrieved from http://www.active.com/football/articles/9-drills-to-improve-a-quarterback-s-form

Going the Distance 26th May 2014

Session 9

Andrew Luck, A 70 yard throw 

Arm strength is a key component of a succesful QB, especially if the coach wants to run a hail mary play. A hail mary is a forward pass,  typicaly thrown out of desperation or if the team is trailing in the final moments of a game. A hail mary travels a long distance from the line of scrimmage and is typically a low percentage play, the QB needs to have a strong arm to make sure they can throw the distance (Sporting Charts, 2014).

Because of my training I currently already do for my own sport I already do 3x weight sessions a week and two of them already involve using my shoulders, chest and back and more importantly my rotator cuff muscles (Smart Football, 2011) . 

The muscles involved in the acceleration phase of the throw and pivotal for generating force for a long throw

After doing some research I found some key exercises that are known for improving a QB throwing strength

1. Internal rotation
2. External rotation
3. The Follow through

 These exercises all help generate force and help improve shoulder rotation during the acceleration phase. In doing so will improve distance of my throws (Fischer, 2013)

1. Internal rotation

 2.External rotation

3. The Follow through

Session

This session involved long distance throwing to see how many times I could hit a target at a far distance both stationary and moving, the pass had to be at least over 20 meters

10 warm up throws from knees to partner
15 throws to stationary person
15 throws to moving person running a post pattern

This session was a new challenge as in my previous sessions I had not been throwing as deep as in this session. I found that my warm up was not sufficient enough to go straight into long passing, as you have to throw hard to try and hit the target. This meant that I tweaked my shoulder in one of my early throws but this did not become to much of an issue until the following morning. The targets were hard to hit, I found that the more tired my arm became the more effort I had to but into my throws. This turned into an intensity/quality trade off, the harder I tried to throw, the worse quality of my throws became.

References

Sporting Charts (2014). What is Hail Mary (pass)? Definition from SportingCharts.com. Retrieved from http://www.sportingcharts.com/dictionary/nfl/hail-mary-(pass).aspx

Smart Football (2011). Can a quarterback’s throwing motion be improved? | Smart Football. Retrieved from http://smartfootball.com/quarterbacking/can-a-quarterbacks-throwing-motion-be-improved#sthash.TyHPJQEO.dpbs

Fischer, B. (2013, December 6). Three exercises to strengthen your throwing shoulder - NFL.com. Retrieved from http://www.nfl.com/news/story/0ap2000000292312/article/three-exercises-to-strengthen-your-throwing-shoulder

Beating the Defence 21st May 2014

Ray Lewis, Linebacker, Baltimore Ravens

Session 8

Pressure, there is an old saying that pressure makes diamonds, although this maybe partly true its also makes coal, and these are two very different things. So it is important that all pressure is handled correctly and that a person is practiced in handling pressure. Much like the SAID principle talked about in session 7 a quality QB has processes and systems in place to cope with the pressure involved with their position, also they will practice every possible scenario to ensure that if that situation ever arose in a game they would be prepared for it.

A study on NCAA players and their coping mechanisms for stress found 5 main factors that would affect their stress levels,

1. Meeting their own expectations
2. Grades
3. Pressure to win
4. Life balance
5. Pre match nerves

 The results found that athletes had a number of ways that would help them manage the stress, the similar tools used are

1. Spending time with family members
2. Take a break
3. Exercise
4. Asking friends or family for advice

This suggests that they use both problem focused and emotion focused coping skills (Steiner, 2010). I believe that the all of the stress management processes had one thing in common and that is that they are distractions allowing the player to take time away from the game and that is all an important part of life balance.

Factors affecting a Successful American Football team on the field

General                                                                 

1. Total yards                                                  
2. Amount of possession        
3. Yards per play                       
4. Team effectiveness defense vs offense       
5. Home field advantage                               
6. Passing efficiency
7. Rushing efficiency
8. Turnovers and turnover differentials 
9. Sacks



Peyton Manning

10. Red zone stops

These factors are only a handful of different scenarios that affects how the QB runs his play and the chances of success (Osorio, 2011)

 

 This Session

Throwing under pressure both mental and physical pressure, this is to replicate the SAID principle. Every missed target I had to run a lap of the tree this put me under mental pressure as there was a consequence for my actions.

10 knee and had drills (no pressure)

10 throws to stationary target 15 metres (under pressure)  9/10

10 throws to a moving target post pattern (under pressure)    8/10

This was quite a challenge for me as my throw was not as accurate as I thought, there were a number of incomplete passes this meant that I had to run to the tree 8 times making me rather tired by the time I was at the end of my throws. I had 12 complete passes in the challenge and 8 incomplete, 3 were incomplete with the stationary and 4 incomplete with the moving target. This pressure from the Linebacker was a good learning curve as it taught me to speed up my action and helped me understand the importance of hitting my targets.

Everytime I missed the target I had to run around the tree and back

References

Steiner D. (2010). Coping with the demands of being a collegiate student- athlete: an exploratory investigation coupled with a set of procedural guidelines for athletic department personnel and related services providers. A dissertation submitted to the faculty of the graduate school of applied and professional psychology.

Osorio, G. (2011). A Brief Review of American Football Rules and Statistical Variables. Sportscience , (15), 20-25.

 

Shock Treatment 15th May 2014

Session 7

Traditional Ball Trajectory

Fatigue

This will affect every sportsperson sooner or later if they play a top level competitive sport. It is defined as -

Fatigue:

"Physical or mental weariness resulting from exertion.  Something, such as tiring effort or activity, that causes weariness" (The Free Dictionary, 2014).

An average game of football in the NFL lasts for approximately 3 hours and the QB can make upwards of 40 passes per game (Team Rankings, 2014). This high frequency of throws can create fatigue for the QB both mental and physical fatigue. The graph below shows the types of stress (factors) that can affect the QB that can further result in more fatigue.

(Stuart, 2013)

Key:
Total plays run, blue
Rushing plays,  green
Completions, black
Incomplete passes, orange
Sacks, purple 

The Session

Today I decided to try something different and attempt my throws wile fatigued, Hargrove states that to perform a skill under fatigue can be a skill in itself. For the session I decided to try the impliment SAID principle, The SAID principle is an acronym for specific adaption for imposed demand. this means that when the body is put under stress it adapts so it can have a better chance at withstanding the stress, if it is put under it in the future (Hargrove, 2012).

10 throws to partner (with specific focus on the four stages of the throw)

10 throws at a stationary target (80%)

15 100% throws at target stationary 10 metres away

10 press ups

10 20 meter shuttles  (x3 with a minute rest in between sets and record throws on last set)

This was by far the hardest session I had performed as it put stress on aerobic and anaerobic energy systems as I was allowed very little rest and had a high number of repetitions in the throws. I found that the more throws I completed the worse my technique became, as my technique worsened so did my success rate. I only hit the target 5/10 on the last set, showing that as I became tired my technique worsened.

References
 
The Free Dictionary (2014, June 9). fatigue - definition of fatigue by the Free Online Dictionary, Thesaurus and Encyclopedia. Retrieved from http://www.thefreedictionary.com/fatigue

Team Rankings (2014, June 9). NFL Football Stats - NFL Team Pass Attempts per Game on TeamRankings.com. Retrieved from http://www.teamrankings.com/nfl/stat/pass-attempts-per-game

Stuart, C. (2013, June 8). NFL Average Plays per Team Since 1950 — FootballPerspective.com. Retrieved from http://www.footballperspective.com/nfl-average-plays-per-team-since-1950/

Hargrove, T. (26, February 9). The SAID Principle | Better Movement. Retrieved from http://www.bettermovement.org/2009/0110111/

Halfway There 6th May 2014

An example of a post pattern

      Session 6

There are a number of variables that effect the outcome of a complete pass in American Football, one of the more significant factors is the receiver. The receiver's key  role is to catch passes from the QB. On most plays, the receiver attempts to avoid, outmaneuver, or simply outrun defenders, in the area of the pass route.

One of the more typically run plays for a wide receiver is a post pattern. The idea is for the receiver to run as  straight as possible to put the defensive back onto itself and off balance. Once this happens then they break diagonally towards the centre (post) of the field to create distance from the defender. Once separation has occurred for the defender and the receiver, the QB should then throw the ball into space in front of the receiver. By throwing it in front of the receiver it will then to allow him to make a play on the ball. (Sporting Charts, 2014)

The Plan

Looking to improve accuracy to move onto moving targets key points

10 warm up throw from knees

20 throws at target 10 metres at 80%

20 throws at a moving target running a post pattern approx 15 metres 

 Video of the throws to target at 10 metres

Once again I put a criteria on how many times I should hit the target. I decided that over the 40 throws I should be hitting the targets at a rate of over 50%,  over the 40 throws I hit the targets 29/40 this is a 72% percent success rate. I feel that I am becoming more accurate with my passing and beginning to develop a routine and flow with my actions, these improvements are also helping my kinetic chain. I found that throwing to a receiver was a new challenge as I had to adjust my throw depending on the position and how fast the receiver was running as I was trying to throw ahead of the receiver.

References 

Wide receiver - Wikipedia, the free encyclopedia. (n.d.). Retrieved June 6, 2014, from http://en.wikipedia.org/wiki/Wide_receiver 

Sporting Charts (2014, June 6). What is Post Pattern? Definition. Retrieved from http://www.sportingcharts.com/dictionary/nfl/post-pattern.aspx

Raising the Bar 30th April 2014

Session 5

Now that I had began to develop an understanding of the movements involved, it was time to start raising the bar. I decided to put a success criteria on each session, this meant that I needed to set a target outcome for each session, this will enable me to monitor my success and help with the development of the skill


If I am to  take more responsibility for my learning, I will need to be able to recognize when I have succeeded and failed. This will allow me to critically evaluate my sessions and see if I am making progress (Northern Ireland Curriculum, 2007)

"Success consists of going from failure to failure without loss of enthusiasm".

Winston Churchill 

The Snap

Video of the basics of a Standard Snap

The standard snap was developed as it was more effective for employing a passing game. The fastest way for transition between the center and the QB meant that the laces had to be rotated and placed into the QB throwing hand. To do this effectively, the center must grip the ball, having the thumb on the laces. When the "hike"occurs the center has to bring the ball up quickly and in doing so turning the thumb up for the quarterback. By doing this the center will rotate the laces to place them perfectly in the QB fingertips. (Coach Wade, 2007)

Session

Integration of all movements including a snap phase and with a certain amount of time to hit a stationary target 10 meters away

10 throws warm up passing between players

5 throws focusing on each phase including snap at 70%

5 throws including snap with time limit and target at 70%

10 throws at target at 90%

This session I the target 6/10, this is 60% completion rate. I still have a lot to work on as only just hit over half my targets, by adding the snap to the throw it allowed me to get a sense of timing and work through a routine. I asked my flatmate to perform the snap after giving him a brief run through of what is involved in the snap, he picked it up relatively quickly as it is a closed skill.

Reference

Northern Ireland Curriculum (2007). Asssement for Learning. PMD, 2-4.

Coach Wade (2007, June 6). Coaching the Center Snap. Retrieved from http://www.fbforyouth.com/Teachthesnap.html
 

Good Things Take Time 24th April 2014

Session 4

The follow through, the last phase of how to successfully throw a football. This final piece of the puzzle is what links it all together and can make or break a successful pass.

The follow through, this occurs during/after the ball is being released from the QBs hand. I tried to have my left ankle in planterflexion also the left knee has to be in a minor extension, the same goes for the right ankle. Although the right knee should be in close to full extension. Lastly I tried to make sure my right hip and shoulder are still going through external rotation. (DeGolyer, Getz, 2010)

10 throws from standing warm up 

10 walk through of  wind-up, later cocking, acceleration phase (no ball)

10 walk through of follow though phase (no ball)

10 throws implementing new movements (accuracy at target) 70%

5 throws for power 90%

5 throws for accuracy 90%

Below are two views of the throws that implemented all four aspects of the movement 

 References

DeGolyer, M., & Getz , K. June 5, 2014, Bio mechanics of a Quarterback Throw.

Climbing the Ladder 15th April 2014

3rd Session 

 Completing the throw from knees

The acceleration phase involves the release of the football. To begin this phase the QB must open their hips and face them in the direction of their target, once lined up with the target the throwing arm should be moving into full extension along with the wrist. The throwing shoulder will then begin to externally rotate, as this is occurring the left arm should remain flexed

x 3 Ball Handling drills 

10 throws from knees (at target)

10 throws from standing warm up (at target)

10 walk through of wind up + later cocking phase

10 walk through of acceleration phase

10 throws implementing new movements to hit a target (accuracy) 70%

5 throws 90% (at target)

Ball Handling Drills 

I chose to implement a ball handling drill, as this will help me develop ball security, and sense of how the ball feels in my hand.

Grip Drop Drill: (One Minute)
Hold ball at waist level with one hand
Bring ball up 6 to 8 inches
Let go of ball completely, then regrip it.
Don't slap at ball, but squeeze it
Alternate right and left hand
Increase speed as you get better

Grip Lock Drill: (One Minute)
Hold ball at chest level with two hands
Let go with the left and swing the ball to the right
Turn palm out with thumb facing down
Lock elbow at full extension
Bring ball back to starting position
Exchange ball from left hand as fast as possible
Do the same with the left arm
Increase speed as you get better

Globetrottering: (One Minute)
Hold ball in front of body with two hands
Pass ball behind back
Pass ball between legs
Change directions
This develops sense of touch
Increase speed as you get better

Ball Isometric:
Grip ball as tightly as possible for 10 seconds
Alternate right and left hand
Repeat four times
(Tripod, 2013)

Attempting the grip lock drill

Attempt at the globe trotter drill

Results

I feel that I am beginning to make progress with the initial phases of my throw, by focusing and breaking down the key elements. The key elements are the important single actions that are performed within a skill. The performance of that single skill will influence the final outcome (Gym SportsNZ, 2014). This is why for my first four sessions I am putting particular focus on breaking down the key elements.



References

Tripod (2014, June 5). Quarterback Drills. Retrieved from http://gchgatorqb08.tripod.com/id5.html

Gym Sports New Zealand (2014, June 5). Retrieved from http://www.gymsportsnz.com/files/education/coach/junior_coach/skill_analysis__coaching.pdf
 

One Step at a Time 9th April 2014

Second Session

 

The Later Cocking phase

An example of the later cocking phase

  The second phase that needed to be addressed was the later cocking phase, this movement comes after the wind-up phase. After the hip rotation and knee extension the movement begins to progress in a forward motion. My feet are in planterflexion this helps me stabilize for the throw. Then my right elbow needs be at 90degrees of flexion, my right shoulder in hyperextension, which is my throwing arm so I made sure I was focusing on the correct movements here (DeGolyer, Getz, 2010). My the left elbow needed be in flexion with left  shoulder slightly internally rotated

 My Session plan

10 throws from knees warm up (to partner, shoulder isolation)

10 walk through of the wind-up phase (no ball)

10 walk through of later cocking phase(only of later cocking phase no ball)

10 throws implementing new movements  70% (at target)

5 throws 90% (at target)

Once again I chose not to record the amount of times I hit the target, as it would create an outcome focus rather than a process focus. I found that as I went through the session plan I had to go over the key points from the wind-up phase, to make sure I was making the correct movements. I then finished with 15 throws at the target with focus on the first two phases of the throw.

Throwing from knees

A throwing from knees drill is important as it allows for shoulder isolation and allows the thrower to focus on upper body movements, rather than focus on what is happening at their feet. It also is known as an effective way to warm up. Below is a video from college footballer Ryan Stout and how he warms up for his training sessions

References
DeGolyer, M., & Getz , K. June 5, 2014, Bio mechanics of a Quarterback Throw.

And so it begins. 2nd April 2014

My first session focusing on technique of a QB throw

 

Tools involved

Nike All-Field

Nike All-Field (Official) American Football,
Built for performance and durability on any field. The shape has been developed to fit perfectly in the QBs hand. Made of synthetic leather, this helps aid grip and flight performance. It further has an enhanced lace system for added grip. Also has the NHFS logo engraved

Cost $34.95

Target

The target was constructed out of two A4 pieces of paper with an A4 size target in the middle, this created very margin for error as anything that does not hit the paper is considered as a miss

Whole target 42x60 cm
 Inner circle 21x30 cm

Target at 10 meters

The Target was then placed 10 meters away from the throwing position.

(also note the close proximity of the window this was added incentive to make sure I was hitting my target)

4 Stages of a QB Throw

For my initial sessions I plan to focus on the four stages involved to complete a successful throw

1. Wind Up 
2. Later Cocking 
3. Acceleration 
4. Follow Through 

(DeGolyer, Getz 2010)

Example of the stages involved  

By becoming skilled at each of these phases it will improve my kinetic chain and in doing so improve my throwing efficacy and efficiency. Kinetic chain is an important aspect of the throw as it will improve the velocity of hand release and improve muscle torque, this allows for more accurate and powerful passing (King, 2009)

  

  

The Wind-Up Phase

In my first session I decided to focus on the first phase of the throw (wind-up), in this phase you begin to generate momentum. This begins with my left foot in planter flexion this is so I could find my center of gravity and transfer my weight to my back foot, to stay balanced and set myself for the throw. Then with my right hip externally rotated and knees slightly extended  I could begin generate force in my kinetic chain (DeGolyer, Getz, 2010).

10 throws from standing warm up (to partner)

10 walk throughs of wind up phase (with no ball)

10 throws implementing new movements  70% (with ball at target)

5 throws 90% (with ball at target )

I found that by getting my footing correct, especially the bending of the knees allowed me to get into a good throwing position and helped with my balance. I choose not to record the amount of times I hit the target as this gives an outcome focus rather than focusing on the processes involved.

as Tom Murke states

"It will give you confidence. Not confidence that you’ll succeed in the current attempt, but confidence that you’re on the right path to mastery"

 Throwing with focus on wind-up.

References

King, D. (2009). Biomechanics of Overarm Throwing. Department of Exercise and Sport Science .

Layden, T. (2010). The Art of The Pass. Sports Illustrated , 52.

Matt DeGolyer, K. G. (2010). Biomechanics of a Quarterback Throw.

Nike All-Field (Official) American Football| sports gear online | Buy Nike online from Stirilng Sports Online | Sterling sports — Stirling Sports. (n.d.). Retrieved June 5, 2014, from http://stirlingsports.co.nz/shop/nike-all-field-official-american-football

Tom Murke (n.d.). Focus on process, not outcome. Retrieved June 5, 2014, from http://www.howtolive.com/focus-on-process-not-outcome/