Flag Football Drills

Flag Football Practice

Flag football drills are an excellent way to develop teamwork and heighten your skills on the field.

By repeating exercises over and over, fundamentals will become second nature to the players on your team.

This will allow them to react in the heat of the game without having to think about what they’re doing, and that should translate into a more successful flag football squad.

  • Warm-Up Exercise – This drill is a great way to start practice, as it helps build athletic skills and also allows the players to warm up. To start, place cones at the corners of a 15-yard square. The players should line up at the corner of one of the squares.

    In turn, the players then sprint to the first cone, side-step to the second cone, backpedal to the third cone and finish by sprinting back to where they started. As each player is heading to the finish, throw a football to them. After everyone has finished, you can then repeat the drill in the other direction.

  • Run and Gun – In this drill, players learn passing routes as both the quarterback and receiver. Players will also have a chance to play defensive back and learn how to cut to the ball and watch receivers.

    To start, your team should be divided up into three groups (on the left, middle and right of your practice area). The first player in each group will be the quarterback, while the second player will act as the defensive back. The third player will be the receiver. Assuming that you have at least three groups of players, the outside receivers should run 10-yard square-out patterns, while the inside receiver runs a buttonhook or 10-yard turn-in.

    After the quarterback has made a pass, the group should rotate positions. The quarterbacks become the receivers, and the next player in line becomes the quarterback. The previous receivers become the defensive backs, and the defensive backs move over to the next group.

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  • Flag Pulling – This drill is designed to help players get used to pulling the flag off of the opposing players. One player will act as the defender, and he will face the rest of the team who are lined up single-file.

    The first ball carrier runs to the defender and cuts to the right. The next ball carrier does the same but cuts to the left. Players will rotate in this fashion and gradually increase their speed.

    Eventually, the defender will have no time to think and must rely on instinct in order to grab the flags of the ball carriers. When every player has passed the defender, a new defender should be chosen and the drill repeated.

  • Flag Football Drills - Flag Football PracticeFlag Pulling 2 – This drill teaches the defenders to quickly grab the flag of a receiver. Line up your receivers and randomly toss one of them the ball. It’s then up to the defenders to swarm that player and remove their flag as quickly as possible. If you like, you may time the players to help promote healthy competition.

  • Toss Drill – This flag football drill is meant to teach quarterbacks the proper technique for pitching the ball to their running backs. Select an area about 20 by 20 and divide your team into even groups. Each player should pair off with another member of the team and get about five yards apart. One player will be the quarterback, while the other player will be the running back.

    At the whistle, each quarterback should hold the ball in front of them with their knees bent and feet apart. The running back will move to the right, and the quarterback will pitch them the ball from three to six yards away. After each pitch, the runners can change direction. Make sure each player gets time at both positions.

  • Passing Technique – Members of the team should be divided up across from one another, with one group as receivers and the other as quarterbacks. The players acting as quarterbacks should begin on their knees and make a pass to their receiver. As they do this, make sure their follow-through motion is solid, and they finish the movement with their thumb pointing downwards.

    After a number of throws, have the players kneel on his or her right knee. Then have them switch to the left knee. Then have them stand up and throw with their feet together. Next, have them work on three and five-step drops. Once these throws have been practiced, let the receivers take on the role of quarterback.

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  • Capture the Flag – This drill helps ball carriers develop their skills, as well as allowing defenders to practice grabbing the flag. Set up a 40 by 40 yard area for this drill and place two cones at the end for an endzone.

    Players should be divided into pairs, with the front player being the runner and the back player being the defensive back. If possible, each runner should carry a football. Defensive backs will start five yards behind the runner. When the whistle blows, the runners will attempt to reach the end zone before the defenders catch them and grab their flag.

    While this drill is underway, make sure that the ball carriers run with their heads up. Defensive backs should also watch the hips of the runner, not his shoulders or head.

  • Find the Open Man – This drill is for both quarterbacks and receivers. Select a 10 by 10 area, and get six players to be in a group. Four of the players will act as quarterbacks and be stationed at the four corners of the area. Another player will be a receiver, and he or she will be covered by a defensive back (both of these players are inside the designated area).

    At the whistle, the quarterbacks will throw the ball to one another. At any time, a quarterback can also choose to throw the ball to the receiver instead. If the receiver makes the catch, the offense is awarded six points. If the defender intercepts the ball, he or she is awarded three points.

    The drill should last for 30 seconds. Afterwards, players should rotate out to play different positions. For a greater challenge, an extra defensive back can also be added.

  • Rover in the Middle – This flag football drill is a great way to practice grabbing flags and avoiding defenders. It also helps get your team into top condition.

    Mark off an area of the field, but make sure it’s at least around 40 years in length. One player begins in the middle of the field, while the rest of the team lines up at one end. At the whistle, the players try to run across the field to the opposite end. Meanwhile, the defender tries to grab as many flags as he can. Players who have their flags grabbed will now be on defense.

    When all the players have reached the end of the field, they will wait for the whistle and then run to the opposite end. The defenders once again try to grab flags. This drill continues until all players have had their flags pulled.

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