1. Conditioning for kids
  2. Flag football, 11 to 13 year olds

Flag football conditioning for 11 to 13 year olds

Flag football conditioning for 11 to 13 year olds at home means speed & agility, evasion and route running through 36 drills picked for the age. At 11 to 13, conditioning can build: a session may run to 45 minutes at 11 and 60 at 12 and 13, on up to 5 days, 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).

For parents and coaches: the physical drills that work at home for 11 to 13 year olds, one session to follow and the load rules the app applies to the age group.

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

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At a glance

The drills
36 physical-focus flag football drills work at home for 11 to 13 year olds, 9 of them flag football's own. 5 of them are jump, bound or sprint drills, which a plan limits.
How it is built
At 11 to 13, conditioning can build: a session may run to 45 minutes at 11 and 60 at 12 and 13, on up to 5 days, with rest days between.
Load rules
Still at most one jump, bound or sprint drill in a plan, so the legs have a day to recover. Box jumps and depth jumps wait until 14, and loaded lifting is not in an at-home plan.
What you need
Most used: cones (16 of the 36 drills), soft ground (3), wall (2), agility ladder or chalk ladder (1), agility ladder or chalk lines (1), bench, step or sturdy table (1), bouncy ball (1), broomstick or dowel (1). 4 drills need nothing but space. 4 are for two, and a parent can be the partner.

flag football's own

Flag football conditioning drills for 11 to 13 year olds

These drills build the body for flag football itself: speed & agility, evasion and route running. Every one is open to 11 to 13 year olds by the app's age gates and works at home with one parent.

speed & agility

Speed & Agility

evasion

Evasion

route running

Route Running

Every sport

Athletic drills flag football players share

Speed, balance and control carry across sports. These athletic drills are the same for every sport, picked from the ones open to 11 to 13 year olds.

catching

Catching

evasion

Evasion

flag pulling

Flag Pulling

speed & agility

Speed & Agility

A 26-minute session

A conditioning session for 11 to 13 year olds

A warm-up, 1 drill and a cool-down: 26 minutes. Still at most one jump, bound or sprint drill in a plan, so the legs have a day to recover.

  1. 1Flag Football Warm-Up, Ages 11 to 13A 10-minute moving warm-up for flag football players aged 11 to 13: running, moving stretches, plank, balance, landings and build-up runs, then flag football moves, with a note on growth spurts.10 min
  2. 2Sharp Cuts at the ConeChop, sink, cut.10 min
  3. 3Flag Football Cool-Down Stretches, Ages 11 to 13A 6-minute cool-down for flag football players aged 11 to 13 after training: stretches for the legs, hips, inner thighs and shoulders, each held 15 to 20 seconds, never to pain, with growth-spurt notes.6 min

Healthy load

How much flag football conditioning is healthy for 11 to 13 year olds

At 11 to 13, conditioning can build: a session may run to 45 minutes at 11 and 60 at 12 and 13, on up to 5 days, with rest days between.

Still at most one jump, bound or sprint drill in a plan, so the legs have a day to recover.

Box jumps and depth jumps wait until 14, and loaded lifting is not in an at-home plan.

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).

The research behind it

Questions and answers

What is flag football conditioning for 11 to 13 year olds?

At 11 to 13, conditioning can build: a session may run to 45 minutes at 11 and 60 at 12 and 13, on up to 5 days, with rest days between. The 36 drills below are physical-focus flag football drills that work at home.

What flag football conditioning drills can 11 to 13 year olds do at home?

A few to start with: Bear and Crab Relay, First Three Steps and Shuffle and Backpedal. Most used: cones (16 of the 36 drills), soft ground (3), wall (2), agility ladder or chalk ladder (1), agility ladder or chalk lines (1), bench, step or sturdy table (1), bouncy ball (1), broomstick or dowel (1). 4 drills need nothing but space. 4 are for two, and a parent can be the partner.