Training Programs For A High School Quarterback Football Player Sample Paper

Quarterback Football Player

Quarterback is the most prominent position in a college football team. People envy and admire the players who play in these positions, and the players feature in different television football commercials. Apart from fame and popularity, it is one of the most demanding positions. It demands speed, strength, flexibility, endurance, plyometrics, and most importantly, mental capability. Being a quarterback means spending days before a game studying the opponents’ gameplay, hours of organizing with the coaches and the teammates, and analyzing the opponent team’s weaknesses. A lot of practice is incorporated all through a training year to build an outstanding quarterback. Physical body training uses well-chosen and proven exercises to build body muscles. An American football player is required to be healthy and very strong to tackle their opponents efficiently. This strength calls for a consistent and intelligent workout strategy to cover all body parts. Coaches and assistant coaches should work hand in hand with the player to ensure proper training.

As other football players, a quarterback has five seasons in a football year. Every season is equally important, and various strategies are implemented in each differently to suit them. The off-season is the first in the calendar, it is the season immediately after the previous one. Pre-season follows the off-season, where the season is almost to commence. The early season is the third phase when the season has already begun but is in its early stages. The competitive season marks the second last phase when the season peaks. The postseason is when competitions end and the best teams compete against each other to win the championship title. The five seasons differ, and custom strategies are incorporated to fit each season’s requirements.

A quarterback’s performance affects the overall performance of the whole team. They should be fast, coordinated, have stamina, arm strength, and accuracy. The type of exercise a quarterback does, the intensity, the number of times they do them, the number of breaks between the exercises, and the duration of the practices are monitored when training a quarterback. Weight training exercises involving lifting weights are push-ups, pull-ups, chest press, deadlift, squats, and shoulder press. Plyometrics reinforces the muscles that have already been built and gives them power. The player incorporates speed and force through jumping, skipping the rope, and burpees to achieve plyometrics. Endurance exercises like running and walking will assist the quarterback in increasing and controlling their breathing and heartbeat. Flexibility exercises like forwarding lunges and side lunges will stretch the quarterback’s muscles.

I have recommended all the training requirements for a quarterback football player for a whole year in the article below. The report clearly states all the exercises which are split up according to the five football seasons: off-season, pre-season, early season, competitive season, and the postseason. The article addresses the specific exercises that the player should take and the duration, the number of sets, the reps, and the rest intervals. Every season has sub-seasons, with different exercises to easily track and assess the player’s progress. Various activities to build muscles, strength, agility, and quarterback speed are discussed to bring out the best version in highly competitive matches.


Weight training exercises, plyometrics, endurance, and flexibility are crucial for a quarterback during the offseason. The player needs to build muscles at a slow but steady rate, increase agility, and increase speed. The duration of the off-season lasts from four to six weeks which should be divided into two. The player should have rigorous training at the first phase and then proceed to the second face with moderate activity for recovery. The player should work out two to three days a week at a rate of four sets per activity (Jagim et al.). The repetitions for each exercise should be ten to fifteen, with a rest of 30 to 60 seconds between every set.

All the exercises that a quarterback will do on each training day should be equal in the reps and the sets. The quarterback should do five weight training exercises on each training day. The barbell squat should be done with weights that are not too heavy for the player. The dumbbell bicep arm curls and the bicep incline bench press should be done simultaneously. The player should then do a reverse crunch and seated cable row and finish the weight training exercises.

Plyometrics and endurance training should follow immediately after weight training exercises. It is where the strength is built, and for the six weeks, single-leg jumps, jump squats, lateral hops, and clap push-ups are done each training day. Endurance training follows immediately and starts with more challenging props – the plank and bodyweight planks. Running and jogging should be included as a warm-up for the player. The final exercise should be flexibility training which should be only two amongst cross-over, side lunges, and seat stretch as the player will be tired. The importance of these exercises is to strengthen muscles and ensure a good cardio status of the quarterback.

Upon completion of this program, the player will have met most of the crucial objectives. The quarterback will be strong enough and will have gained so much confidence in the game. To assess the training impact, the coach will organize or fix a match for the player and see the weaknesses. The coach should do these evaluations towards the end of a season to prepare for the next season’s focus areas.

Sample week’s program.

Day Weight training Plyometrics Endurance Flexibility training
Monday single-leg jumps, jump squats plank and bodyweight planks
Wednesday jump squats, lateral hops cross-over, side lunges
Friday single-leg jumps, jump squats jump squats, lateral hops plank and bodyweight planks cross-over, side lunges


This part means that the period when the season is very near from commencing. It is a period when the player should be fully committed, and the coach should study the quarterback very closely. The pre-season was shortened, going for around three weeks to allow for the 17th game (Jagim et al.). The player should work out for four days a week and extensively with three to five sets per workout of seventeen reps. The rest between the reps will be a little prolonged because the activities will be a little intense. The player can cool down during rests, and additional monitored hydration should be checked for cooling down. The player should take at least eight glasses of water in a training session.

The player should do a barbell bench press with different sizes of weights in ascending order. A military overhead press while standing to impact more muscles should also be done. The final two workouts for muscle building should be the barbell and the cable lat pulldown, which are excellent exercises for building ar muscles. Anaerobic exercises will be crucial at this stage to improve the speed and agility of the quarterback. For the anaerobic, four workouts will be added to the plyometrics and the endurance. They are the sprint ladder, four quarters, tempo runs, and sprint-stride intervals. After these rigorous exercises, plyometrics and endurance will only be two exercises each. Tuck jumps and burpees for plyometrics, walking, and skipping the rope for endurance.

All the training will mark the completion of the pre-season session. The coach will gauge the player through mock matches only that this time, the mistakes will be corrected instantly. The end of pre-season will be a significant accomplishment in the quarterback’s player’s yearly football journey. The quarterback should be solid and confident and even start to get recognized. Everything that has been taught should be easily implementable, and at this stage, they should have the ability to control and even direct fellow players.

Sample week’s program.

Day Weight training Plyometrics Endurance Flexibility training
Monday barbell bench press,

military overhead press

sprint ladder, four quarters
Tuesday tuck jumps and burpees walking, and skipping
Wednesday barbell bench press

cable lat pulldown

tempo runs, and sprint-stride intervals
Friday barbell tuck jumps and burpees walking, and skipping sprint ladder, four quarters

Early Season

During this time of the year, the season has already commenced, but it is early. It is time that implementation is so much needed in the game. Competition has begun, and the quarterback starts getting the pressure to do better than the other season. The early season is the time where teamwork is required the most (Jagim et al.). The coach should give the quarterback a chance to practice with the team members and monitor the progress closely.

During this phase, it is more about enhancing all done in the off and the pre seasons. The workouts should concentrate on weight training, flexibility training, and plyometrics endurance. All the exercises during the pre-season should be done here too, but the number should be reduced, and the speed of doing them should be increased. For the goal to be achieved, the number of reps should be reduced to ten, while the number of rests between reiterations should be reduced to ten seconds in order o achieve speed. The hiatus between every set should be until the player recovers to do the following exercise with rate. This season should last for a maximum of four weeks, and the player will exercise for five days, so there is no need to subdivide it for training purposes.

The player should only do three exercises for muscle building; the barbell hung, barbell push press, and the power snatch. Anaerobic is crucial in this stage, and so the coach should ensure the player does the sprint ladder, four quarters, tempo runs, and sprint-stride intervals. The player should perform three exercises for the plyometrics like the tuck jumps, burpees, and box jumps. In finishing the exercises, flexibility should be observed, not only to train blindly but also to record the quarterback’s weaknesses. Flexibility exercises should mainly focus on the seat stretch and knees to the chest.

Most of the evaluation is done by evaluating the performance in matches played by the quarterback. Every goal of a quarterback unfolds in this stage as they shine their way up in the field. Every bit of training they have done manifests itself through agility, strength, skill, and speed in execution. The player should not have any problem with the aerobics or have trouble with the breathing patterns. The coach should now be confident enough that the player is great for the task.

Sample week’s program.

Day Weight training Plyometrics Endurance Flexibility training
Monday barbell hung, barbell push press sprint ladder, four quarters
Wednesday tuck jumps, burpees seat stretch and knees to the chest
Friday power snatch tempo runs, and sprint-stride intervals

Competitive Season

During the competitive season, the games are so many, so the quarterback has no time for much training. The player does not need to do strenuous work lest they become too overworked and perform poorly. There is so much running and playing in the field that it almost substitutes gym time (Jagim et al.). On game days, the player should avoid working out at all. When there are no games, the player should decide to work out in the morning and rest in the evening or vice versa.

The exercises on this phase should be very light, and the coach should let the player choose what activities they want to do the most. The coach should be strict and even lock up the gym to give the player enough resting time. Rest is therapeutic, and it increases the productivity of players during match times. The only exercise that should concern the coach is good warming up before a game which should be jogging and not as rigorous. The coach should assess the progress with the games that the quarterback is playing. Here is the time for the player to achieve all that they have been working to attain.


Finally, the player has reached the end of the season, and they have most probably won with a good strategy. There is a time when there is very little tension because there are no games except for the few championship games. The postseason is the only time that the coach and the player should meet outside the field for a cup of coffee. The player should only make sure that they stay fit by doing cardio and small exercises to keep healthy.

Work Cited

Jagim, Andrew R. et al. “Relationship between Training Load and Recovery in Collegiate American Football Players during Pre-Season Training.” Science and Medicine in Football 5.4 (2021): 330–338. Print.

British Colonialism Benefits For India


The legacy of the colonial past is evident in many areas of the India’s life. Today in this country English is the official language, which gives Indians an advantage in the international labor market. The railway, built during colonization, is the largest employer within India. Evidence of the positive impact of the European conquest of the Indian subcontinent can be found if one assumes how India would have developed if it had never been ruled by the United Kingdom.

Main body

The film Gandhi shows the process of growth of self-awareness and unity of Indian society, which probably would not have begun without colonization. The oppressed condition of the indigenous population of India during the colonial era gave rise to protests and uprisings, which were brutally suppressed by the authorities (Attenborough, 182). The emergence of progressive intellectuals, political parties, and growing poverty contributed to the unification of the nation for the sake of fighting for their rights.

Before colonization, India was a feudal state in which a separate economy provided itself with the most necessary for existence. In chapter 10, it is noted that it was during the times of colonialism in India that the growth of industry took place (O’Neil, 2017). With the arrival of Europeans, factory textile, shoe and leather production with complex machines and mechanisms appeared. Thus, without the rule of the British Empire, India would most likely have noticeably lagged behind in economic development from other countries, since industrialization would have begun much deeper in the country.


It can be concluded that the British did not just exploit India, thoughtlessly exporting wealth from it. Without the period of British rule, modern India would have a lower cultural level of the population and labor productivity.

Works Cited

Attenborough, R. (Director). (1982). Gandhi [Video file]. Web.

O’Neil, P. H. (2017). India. In K. J. Fields & D. Share (Eds.), Cases and Concepts in Comparative Politics: An Integrated Approach (pp. 271-310). NY, USA: W. W. Norton & Company.

Ethical Issues In Wells Fargo


Wells Fargo is one of the banking institutions in the U.S that faces significant ethical issues due to its distinctive practices. Over the decades, the company faced various lawsuits and scandals concerning customer relationships and breaches of their trust. A violation of clients’ rights in producers’ and consumers’ settings negatively affect the confidence index among the purchasers and potential buyers of the product and service. Therefore, it is the responsibility of the managerial team to establish policies that appreciate shoppers’ reliability to the organization’s ethical guidelines (Bayly, 2020). Wells Fargo faces numerous issues on reproachable malpractices rendering the necessity to understand causative agents and develop remedies for the firm’s prospects. Moral behavior among employees and administration fosters proficiency in business competence both inbound and outbound in an organization.

Dynamic Ethical Issues in Wells Fargo

Wells Fargo’s major scandal set off in 2008-2009 when the managerial team incorporated the employees’ incentives for optimal cross-selling of accounts. The concept led to the establishment of an aggressive sales culture. Primarily, a worker earned a larger incentive package for more cross-selling services (Bayly, 2020). The practice triggered the development of an unsustainable competitive culture, causing pressure among the laborers for promotions and better payouts. As a result, the employees focused on an unethical practice entailing creating false accounts for clients as a demonstration of a higher cross-selling approach. The customers encountered significant repercussions due to the increased fees for the premium accounts created without their approval. In this case, one of the consequences of the immoral act enshrined losing confidence in customers in Wells Fargo banking services.

Another consequence of creating falsified accounts is encapsulated negatively affecting the clients’ credit status. The registration of new accounts for customers with premium fees without consumers’ consent led to an increase in debts and defaulted payments (Bayly, 2020). Therefore, the framework provided an overview of poor customer relationships and credibility for financial support to the clientele baseline. After realizing the malpractice, the organization encountered profound negative implications, including increased lawsuits and complaints that affected the marketability of the products and services.

The onset of technological advancement fostered intensification in the sharing of information globally. The concept triggered the emergence of a universal village enshrining significant engagement among people despite marginal physical locations. One of the sectors highly affected by social media networks is the service sector due to the reliance on consumers’ feedback for competitive advantages (Bayly, 2020). Wells Fargo violated its clients’ confidentiality, which is an unethical practice and negatively affected its public image.

The impact amplified with individuals sharing their encounters with Wells Fargo, causing an international uproar based on the dysfunctional organizational culture. According to research, the head of Wells Fargo was barred from professional banking practice in 2020, at least ten years since the onset (Bayly, 2020). The approach fostered the perception regarding unethical concern for the clients and accountability scale. Wells Fargo incurred high costs for the scandal and paid out to the victimized clients. At least 5,300 employees were fired while Stumpf paid a $17.5 million fine, and Tolstedt faced a penalty of $25 million. Since 2016, Wells Fargo paid $185 million worth of fines and settled $110 million for class-action lawsuits. The company incurred profound costs for the unethical practice to create 3.5 million accounts (Bayly, 2020). The aggressive sales culture highly contributed to the pressure among workers for better performance and productivity scale leading to the trickle-down effect within the spectrum of poor decision-making.

Modern Banking Ethical Practices

Human society has evolved under the gradient of technological advancement hence fostering a change in the business culture operations. It is a phenomenon that renders proficiency in competence across the global enterprise market. Researchers argue that the intensification in the incorporation of automation structures and the customization of services for clients is an ideology that is a competitive advantage in corporate banking. Examples of the systems attributing to computation as an emerging trend encompass immediate payment service (IMPS), online banking, telebanking, national electronic funds transfer (NEFT), and real-time gross settlement (RTGS) (Shilling & Celner, 2021). The industry demands incorporating the dynamic shifts to enhance the growth, development, improvement in the operations, and performance outlier.

Business activities encompass the interplay of different entities that enhance the satisfaction of stakeholders’ needs while spearheading growth and development. In this case, Hearit (2018) establishes that one of the factors to assess during the determination of strategic management approaches is the enterprise environment. Hearit (2018) demonstrates that there are three locale levels: relevant, competitive, and task-oriented. The corporate banking sector is service-based hence the prominence determining the distinct elements attributing to the customer’s experience. Online banking as an emerging trend significantly enhanced the evolution of the environmental structure based on the establishment of niche variables.

Sustainable financing is another factor in corporate banking due to the consequences of the COVID-19 pandemic. In the research by Shilling and Celner (2021), the authors note a profound impact on the capital markets across Europe, Asia-Pacific, and American regions. Although the sector encountered dynamic challenges pre-pandemic era, the emergence of the event triggered the process based on the lockdown, social distance, and virtual work-from-home concept. Shilling and Celner (2021) further establish that International Monetary Fund approximates at least a 4.4% decline in the global gross domestic product which is equivalent to US$ 6.2 trillion. The distinction between the current pandemic effect and the global financial crisis encompasses the ability of institutions to adopt proactive measures for minimal impact on depression.

COVID-19 rendered the adoption of a different system and human behavior mainly on the types and levels of engagements. Due to the decline in economic activities, Shilling and Celner (2021) postulate that banks across different regions will loan at least US$318 billion between 2020 and 2022. The documentation is lesser than the recorded loss incurred between 2008 and 2010 at 6.6%. However, the comparison between the U.S, Europe, and Asia-Pacific indicates that in the second fiscal quarter of 2020, the best-performing banks had issued loans totaling US$4103.4 billion, US$62.5 billion, and US$68.8 billion, respectively (Shilling & Celner, 2021). Primarily, the pandemic fostered the emergence of the trend as a necessary measure to boost the performance of enterprises within the various regions, with Asia-Pacific posing a higher chance of recovery. The global positioning of the entities in the sector encounters the opportunity to boost their competence based on the necessity to remit loans to individuals to grow their businesses. In this case, the emergence of sustainable financing is a strategy featuring a baseline solution to the ideal operations within the U.S.

Sustainable finance is a multifaceted phenomenon involving integrating dynamic facets during investment decision-making. The initiative’s main goal encompasses fostering a long-term effect and security for the client through projects and activities. As a result, it is vital to consider the social structure, governance, and environmental state in corporate banking. The initial policy in financing engulfs the provision of capital without regard to its benefit to the region (Lurie et al., 2021). However, the onset of the post-pandemic era renders a prominent factor in considering the importance of the facility to individuals and the effect on the governance structure in the U.S. The major products involved in the conceptual framework encompass savings, insurance, credits, and investment funds.

The U.S government plays a proficient role in regulating credit scores and the investment portfolio based on the country’s economic growth index. An excellent example is the onset of the COVID-19 pandemic which led to a significant decrease in the activities and the flow of monetary elements leading to a rise in unemployment. In this case, the administration focused on implementing policies that enhance the remittance of credit finances to the American population to facilitate a healthy lifestyle. Therefore, the political and legal analysis involves regulating taxes and trade operations to boost the safety and capacity for growth and development.

Corporate and credit banking is part of a vast community whose capital fosters the growth and development of the industry within the U.S. Shilling and Celner (2021) indicate that the pandemic exacerbated the disparity in the distribution of income between various parties in addition to the integral values of racism and gender discrimination. An excellent example of a company that spearheaded sustainable financing during the COVID-19 era is JP Morgan, which committed US$30 billion, aiming to enhance the welfare among personnel and reduce the marginal difference in wealth acquisition. It is a practice that the researchers argue is an insight into the ideal solution for expanding and articulating ethics and moral ideologies across the region (Shilling & Celner, 2021). Forest Jr. (2019) depicts that the externality is the ability of an institution to enhance the relationship with different stakeholders across the industry to enrich the network. It is an approach that renders the social sphere empowerment due to implementing policies intensifying the trickle-down effects.

Under the spectral view of sustainable financing, a significant paradigm shift in the corporate responsibility attitude focused on safety and precautionary activities. The consequences of climatic change triggered a difference in companies’ strategic management and public relations. As a result, the organizations established affiliate relationships with the parties identified with the green initiative. It is a practice that led to improved competence across the U.S based on the association with the entities implementing the green initiative (Lurie et al., 2021). In this case, the components focused on boosting the value chain by incorporating the concept in dynamic activities and engagements such as the distribution of relief to communities highly affected by the COVID-19 outbreak. Wells Fargo faces a significant challenge encompassing the determination of effective marketing approaches and strategic management aspects. The intersection of supply chain value and functional corporate culture poses an imminent potential comeback to high performance in the banking sector.

A firm’s profitability relies on the interdependence between the macroeconomic conditions in the industry and the positioning to determine the performance. In this case, the various dimensions of the sector include customers, products, geography, production stages, and abound activities (Hearit, 2018). Primarily, integration of the dynamic components influencing the operations fosters the advancement to competence based on the outlying conditions of effective management. Wells Fargo faces a prominent challenge adhering to the evolutionary overview in the banking sector. In 2008 and 2009, the managerial team engaged in fraudulent activities while advocating for unsustainable aggressive marketing, leading to unethical approaches. Employees focused on attaining monetary gains at the cost of the corporate’s competence and reputation. However, the executive intensified the situation by compelling the workers to lie to the courts concerning the malpractices (Bayly, 2020). Primarily, Wells Fargo encountered a profound consequence as an untrustworthy financial service institution across the U.S and globally. The administration’s accountability is to ensure the restructuring of the company’s policies and culture to elevate professionalism among the bankers.


It is recommended that Wells Fargo adopts modern practices, mainly sustainable financing policy, and reconstructs organizational culture. The approaches enshrine the prominent integration of values and ethical practices to intensify financial transactions. Poor implementation of managerial strategies risks the lack of profitability regarding the significant competition from multinational corporations. Primarily, the advent of coronavirus fostered a profound loss of job opportunities globally, increasing the poverty rate. Lack of finances is an issue that affects the entire international community due to the essence of poor living conditions, the flow of economic operations, the rise in debts, and dependence levels. As a result, it is the responsibility of the banking sector to establish green approaches in lending money while monitoring the optimal utilization of the resource to boost the quality of living within the US. Notably, the enterprise ideological construct focuses on intensifying the value of capitalism and quality of living among US citizens during the COVID-19 era.


Bayly, L. (2020). Former head of Wells Fargo banned from banking after role in sales scandal. NBC News. Web.

Forest Jr, L. R. (2019). Inaccuracies caused by hybrid credit models and remedies as implemented by ZRE. Z-Risk Engine. Web.

Hearit, L. B. (2018). JPMorgan Chase, Bank of America, Wells Fargo, and the financial crisis of 2008. International Journal of Business Communication, 55(2), 237-260. Web.

Lurie, N., Keusch, G. T., & Dzau, V. J. (2021). Urgent lessons from COVID 19: why the world needs a standing, coordinated system and sustainable financing for global research and development. The Lancet. Web.

Shilling, M., & Celner, A. (2021). 2021 Banking and Capital Markets Outlook. Deloitte Insights. Web.