One Knee Throw – Narrow Base

This drill is designed to work on balance and stability in the lower body while also working on separation of the upper body and passing mechanics.


  1. Begin one one knee with the front foot directly in front of the back knee.
  2. Place the football in the loaded position and rotate the upper body, maintaining position of the hips and legs.
  3. Throw with control and maintain balance in the lower body with good rotation of the upper body over top.