Flag football drills at home for 15 year olds

A 15 year old can practice catching, evasion and flag pulling at home with 59 flag football drills picked for the age. Keep a session to about 50 minutes, up to 5 days a week, with rest days between. Why: Organized sport should total no more hours a week than the child's age in years, with two rest days a week (NATA youth sport specialization recommendations).

A parent's page for a 15 year old: the drills that work at home, one session to follow, what changes this year and how much is healthy. Free, no account.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated November 5, 2026

Start your free trial Or build a free week first, no account

A parent's page. Free to read; no card to start; running a team is always free.

At a glance

At 15: 59 flag football drills the app opens for a 15 year old work at home, across 6 skills.
How long: One home session of about 50 minutes; SSTracker never plans more than 75 minutes for a 15 year old.
How often: At most 5 training days a week, with rest days between. Organized sport in all: no more hours a week than the child's age (NATA), so at most 15 hours for a 15 year old, with two rest days a week.
What you need: Most used: cones (37 of the 59 drills), flag football (32), flag belts (11), agility ladder or chalk lines (1), chair or fence (1), colored cones (1), laundry basket (1), tape (1). 2 drills need nothing but space. 40 are for two, and a parent can be the partner.
Safe at home: One child and one parent in a room, garage or yard. Never tackling, contact, diving or head-first falls, no stunts or loaded lifting, and nothing that needs a coach, rink, pool or court. Stop when anything hurts.

59 at-home drills

Flag football drills for 15 year olds to do at home

Every drill below is one the app opens for a 15 year old and one that works at home: a room, garage or yard, one parent as the partner, no venue. Each drill's page has the steps, a diagram where the setup can be drawn, three ways to make it a game and a log to print.

catching

Catching

evasion

Evasion

flag pulling

Flag Pulling

route running

Route Running

speed & agility

Speed & Agility

A 50-minute session

A home flag football session for a 15 year old

A warm-up, 3 drills and a cool-down, 50 minutes in all. Do it up to 5 days a week, with rest days between.

1Flag Football Warm-Up, Ages 14 and UpA 12-minute moving warm-up for flag football players 14 and up: moving stretches, strength, single-leg control, cuts and build-up runs, then flag football moves at practice speed.12 min
2Three-Step Drop and ThrowOne, two, three, throw.12 min
3Throwing on the RunSquare your shoulders, lead the receiver.12 min
4Self-Toss CatchesHands catch, body stays still.6 min
5Flag Football Cool-Down Stretches, Ages 14 and UpA 8-minute cool-down for flag football players 14 and up after training: stretches for the legs, hips, inner thighs and shoulders, each held 20 to 30 seconds, never to pain.8 min

At 15

What changes in flag football training at 15

From 15, a home session can run to 75 minutes and the plan can have 5 training days a week, up from 60 minutes and 5 days at 14.

The app opens the same 59 at-home drills at 15 as at 14; the ones below are a different selection from that list.

Organized sport in all: no more hours a week than the child's age (NATA), so at most 15 hours for a 15 year old, with two rest days a week.

The week

Fitting flag football into a week at 15

At 15 the limit is 15 hours of organized sport a week. If you count home sessions against it to be safe, 5 sessions of 50 minutes is 4.17 hours, which leaves 10.83 for team practice and games. Even 5 days at the app's longest, 75 minutes, is 6.25 hours.

The research behind it

Ages 13 to 15 are the "specializing years", after the sampling years of 6 to 12.
Côté and Vierimaa 2014
Organized sport should total no more hours a week than the child's age in years, with two rest days a week.
NATA youth sport specialization recommendations

Questions and answers

What flag football drills can a 15 year old do at home?

59 drills the app opens at 15 work at home. A few to start with: Quick Hands Close Range, Sideline Catch With Feet In and Bad Ball Catches. One child and one parent in a room, garage or yard. Never tackling, contact, diving or head-first falls, no stunts or loaded lifting, and nothing that needs a coach, rink, pool or court. Stop when anything hurts.

How long should a 15 year old practice flag football at home?

One home session of about 50 minutes; SSTracker never plans more than 75 minutes for a 15 year old. At most 5 training days a week, with rest days between. Organized sport in all: no more hours a week than the child's age (NATA), so at most 15 hours for a 15 year old, with two rest days a week.

What do you need to practice flag football at home at 15?

Most used: cones (37 of the 59 drills), flag football (32), flag belts (11), agility ladder or chalk lines (1), chair or fence (1), colored cones (1), laundry basket (1), tape (1). 2 drills need nothing but space. 40 are for two, and a parent can be the partner.

What changes in flag football training at 15?

From 15, a home session can run to 75 minutes and the plan can have 5 training days a week, up from 60 minutes and 5 days at 14. The app opens the same 59 at-home drills at 15 as at 14; the ones below are a different selection from that list.