1. Conditioning for kids
  2. Flag football, 14 year olds and older

Flag football conditioning for 14 year olds and older

Flag football conditioning for 14 year olds and older at home means speed & agility, evasion and route running through 65 drills picked for the age. From 14, conditioning can be most of a session: up to 75 minutes from 15, on 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).

For parents and coaches: the physical drills that work at home for 14 year olds and older, 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
65 physical-focus flag football drills work at home for 14 year olds and older, 14 of them flag football's own. 13 of them are jump, bound or sprint drills, which a plan limits.
How it is built
From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between.
Load rules
Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan. Loaded lifting is not in an at-home plan: strength work with weights is for a coach or trainer in a gym.
What you need
Most used: cones (30 of the 65 drills), wall (5), mat (4), soft ground (4), stopwatch (4), flag football (3), ball (2), solid wall (2). 4 drills need nothing but space. 10 are for two, and a parent can be the partner.

flag football's own

Flag football conditioning drills for 14 year olds and older

These drills build the body for flag football itself: speed & agility, evasion and route running. Every one is open to 14 year olds and older 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 14 year olds and older.

catching

Catching

evasion

Evasion

flag pulling

Flag Pulling

speed & agility

Speed & Agility

A 38-minute session

A conditioning session for 14 year olds and older

A warm-up, 2 drills and a cool-down: 38 minutes. Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan.

  1. 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
  2. 2Sharp Cuts at the ConeChop, sink, cut.10 min
  3. 3Zigzag Cone RunBall high, cut sharp.8 min
  4. 4Flag 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

Healthy load

How much flag football conditioning is healthy for 14 year olds and older

From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between.

Box jumps and contact drills open at 14 for practice with a coach; neither is ever in an at-home plan.

Loaded lifting is not in an at-home plan: strength work with weights is for a coach or trainer in a gym.

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 14 year olds and older?

From 14, conditioning can be most of a session: up to 75 minutes from 15, on up to 5 days a week, with rest days between. The 65 drills below are physical-focus flag football drills that work at home.

What flag football conditioning drills can 14 year olds and older do at home?

A few to start with: Ladder In and Out, Snap Count Starts and Bear and Crab Relay. Most used: cones (30 of the 65 drills), wall (5), mat (4), soft ground (4), stopwatch (4), flag football (3), ball (2), solid wall (2). 4 drills need nothing but space. 10 are for two, and a parent can be the partner.