The interest in flag football is growing amongst youth as not only does it keep them fit, but they can have fun while also developing a skill in a non-contact environment. As coaches, we must help our young players succeed and one of the ways to achieve this is by incorporating training drills into regular practice routines. In this blog you’ll find youth conditioning drills for football that will improve your team’s athletic ability, foster teamwork and discipline, and increase confidence on the field.

• Warm-Up and Agility Drills: Warm-ups are essential to prevent injury and get players moving, so using stretches like high knees, butt-kicks, and arm circles are great for preparing the muscles for activity. Once the warm-up is complete you can add agility drills that can help players develop quick footwork and balance. One effective agility exercise is the cone ladder drill. Using youth football training aids such as cones and an agility ladder create a zigzag or ladder pattern which players must sprint, shuffle, or backpedal through. These moves improve coordination and develop quick, precise movements which are key for dodging defenders or pursuing a ball carrier.
• Passing and Catching Drills: Two core elements of flag football are throwing and catching. To develop passing accuracy, introduce target toss drills. Start by placing receivers at cones at different distances, then get your players to throw the ball to each receiver at different catch points or targets on their body. Players can adjust their throwing power and angle depending on the target. To improve catching skills, use the partner pass drill. Put your players into pairs and have them pass the ball back and forth to each other - adjusting to various targets around their body so it's not a simple chest pass - low, low, high, high, left side, right side, chest, and so on. They should focus on catching the ball with their fingers rather than their palms. After a time, increase the distance and add movement to emulate real life situations.
• Flag Pulling and Defensive Drills: A simple yet powerful exercise is the flag grab relay. As defense in flag football centers on squaring up, pursuing, and flag pulling, this drill is highly effective. Have your players form two lines, at an angle to one another, and race each other one-on-one. The objective is for them to find the right angle to be able to pull their opponent’s flag before they reach the end zone, which builds reaction time, defensive awareness, and hand-eye coordination.
• Offensive Route Drills: Running crisp routes is crucial if you want to achieve successful offensive plays. Educate your players on the basic patterns of football plays for youth football (slants, outs, curls, posts, and fades) using the route tree drill. Place cones for each of the routes and have your players run them while focusing on sharp cuts and proper timing with the quarterback. This will enhance individual performance and boost team chemistry. Rotate running routes on different sides of the quarterback to practice solid route running and catching from both sides.

Put it to the Test

• Tie all the skills together and end each practice with a mini scrimmage.
• Use real game scenarios like third-and-long plays or goal-line stands.
• Incorporate children’s football accessories likewristbands to encourage communication and decision-making.

These drills are designed to help young athletes become their very best and understand the importance of teamwork and sportsmanship.

Learn More About Drills at Flag Football With Coach D

As a professional flag football coach, I, Coach D, have a range of flag football training drills on my website and YouTube channel, TikTok, Instagram, and Facebook for all coaches to use and support their own flag football team. These exercises will help your young players develop coordination, discipline, and confidence while having fun.