Launch the Ball Downfield Like Matthew Stafford

Matthew Stafford's ability to deliver strikes on off-balance passes is made possible by his single-leg and core training.

Matthew Stafford possesses all the arm strength in the world. His greatest talent, however, is his ability to adjust his arm slot and drive the ball downfield in the face of pressure. Whether he's off balance or throwing off one foot, Stafford can snap the ball with a quick flick of his wrist and deliver a perfect spiral through a small window against tight coverage.

Stafford's ability to deliver strikes on off-balance passes is made possible because of the single-leg and core strength he develops during the off-season. According to his trainer, Anthony DiLuglio, the Banded Loop Single-Leg Squat Thrust is an exercise that gives Stafford confidence in standing, moving and changing planes on one leg. "It's important for him to be able to move in those planes and have strength throughout his entire body and not just in the plane of throwing the ball," DiLuglio says.

To perform the move:

  • Assume a single-leg stance with your right leg suspended in the loop behind you.
  • Flex at your hips, bend down and place your hands on the ground.
  • Extend your left leg behind your body next to your suspended leg and assume the plank position.
  • Flex your left hip and knee and drive your leg forward so your left knee and foot are directly underneath your chest.
  • Drive through your hip and knee to return to start position.
  • Repeat for specified time; perform set with your opposite leg.

Sets/Reps: 4x20 each leg

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