Free drill library · Flag Football

At-home flag football drills for 14 year olds and older

This is a free sample week of at-home flag football training for 14 year olds and older: 3 of the 7 plans SSTracker has for this group, each 13 to 15 minutes, with every step and minute. Nothing here is written for this page alone; it is what the app gives a family.

Everything here can be done in a room, garage or yard. Drills that need a team are left out; a parent can be the partner in a pair drill.

A free sample week of flag football for 14 year olds and older

Session 1

Evasion at home 13 minutes

  1. Spin Away From a Reach · 4 min
    Plant, spin, hands up.
  2. Setting Up the Defender · 5 min
    Eyes sell it, feet finish it.
  3. Two Carriers, Two Pullers · 4 min
    Space, timing, go.

Session 2

Speed & Agility at home 13 minutes

  1. Flying Tens · 4 min
    Build, then fly.
  2. Decelerate and Redirect · 5 min
    Brake low, push off.
  3. Wall Drive Marches · 4 min
    Lean, drive, switch.

Session 3

Speed: Tempo Run Blocks 15 minutes

  1. Warm-up: easy jog, skips and arm circles · 3 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Tempo Run Blocks · 5 min
    Comfortably hard, not all out. Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.
  3. Partner Nudge Balance · 5 min
    Absorb and recover. Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.
  4. Cool-down: walk and easy stretches · 2 min
    Breathe slowly and hold each stretch about 20 seconds, never to pain.

Want the rest of the plan?

This sample is 3 of the 7 flag football plans SSTracker has for this group. In SSTracker every step is on the screen, your child logs the work, and you see it. No club needed: the family plan is $7.50 a month per player, or $12 a month for the whole household, and the first 14 days are free.

Get the full plan free for 14 days Coach or club director? Set up your team free Print a free week for another sport or age

The drills in this week

Spin Away From a Reach

Ages 14 and up · 12 min

Spin away from a defender's reach while keeping your hands up and away from your flags.

  1. Jog at your partner, who reaches for a flag.
  2. Plant and spin away from the reaching hand.
  3. Keep the ball tight and your free hand up, not near your hip.
  4. Do 8 spins each way.

Coach's cue: Plant, spin, hands up.

Bring: flag belts, cones, partner

Safety: Non-contact: keep your hands and arms away from your flags (no flag guarding), no stiff arms, and never leave your feet to avoid a pull. Wear a mouthguard in any partner or game drill (and soft headgear if your league requires it). Keep your head up, call for the ball, and give way in traffic.

Setting Up the Defender

Ages 14 and up · 15 min

Use your eyes and a teammate's running path to make a defender commit the wrong way, with no blocking.

  1. Two attackers face one defender in a 10-yard wide area.
  2. Your teammate runs a path without touching anyone.
  3. Look one way, then cut the other way behind your teammate's path.
  4. Play 12 rounds and swap roles.

Coach's cue: Eyes sell it, feet finish it.

Bring: flag belts, cones, flag football, 2 partners

Safety: Non-contact: keep your hands and arms away from your flags (no flag guarding), no stiff arms, and never leave your feet to avoid a pull. Wear a mouthguard in any partner or game drill (and soft headgear if your league requires it). Keep your head up, call for the ball, and give way in traffic.

Two Carriers, Two Pullers

Ages 14 and up · 15 min

Two ball carriers work together with tosses and cuts to beat two flag pullers.

  1. Mark a 15-yard wide area.
  2. Two carriers can toss the ball backward once.
  3. Two defenders try to pull a flag from the carrier.
  4. Play 5 rounds of 1 minute and swap.

Coach's cue: Space, timing, go.

Bring: flag football, flag belts, cones, 3 partners

Safety: Non-contact: keep your hands and arms away from your flags (no flag guarding), no stiff arms, and never leave your feet to avoid a pull. Wear a mouthguard in any partner or game drill (and soft headgear if your league requires it). Keep your head up, call for the ball, and give way in traffic.

Flying Tens

Ages 14 and up · 12 min

Build up speed, then hold your top speed for 10 yards.

  1. Mark a 10-yard build-up zone and a 10-yard fast zone.
  2. Build up through the first zone.
  3. Sprint through the fast zone with tall posture and quick arms.
  4. Do 6 runs with a full walk back between.

Coach's cue: Build, then fly.

Bring: cones

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Decelerate and Redirect

Ages 14 and up · 12 min

Stop under control from full speed and go in a new direction.

  1. Sprint 10 yards to a cone.
  2. Stop in 3 steps, hips low.
  3. Turn and sprint 5 yards to a side cone.
  4. Do 6 each way with a walk back between.

Coach's cue: Brake low, push off.

Bring: cones

Safety: Warm up first and run on flat, non-slip ground. Stop if a muscle feels tight.

Wall Drive Marches

Ages 14 and up · 10 min

Practice the forward lean and knee drive of fast acceleration against a wall.

  1. Lean on a wall with straight arms, body in a line.
  2. Drive one knee up, then switch, slowly.
  3. Then switch quickly for 5 fast steps.
  4. Do 6 sets.

Coach's cue: Lean, drive, switch.

Bring: wall

Safety: Use a solid wall and non-slip shoes. Stop if your hamstrings or calves feel tight.

Tempo Run Blocks

Ages 13 and up · 25 min

Run at a comfortably hard pace for 3 to 5 minutes at a time with easy jogs between. Raises how long you can work hard.

  1. Jog 5 minutes to warm up.
  2. Run 4 minutes at a pace you can hold but cannot chat at.
  3. Jog 2 minutes easy.
  4. Do 3 blocks, then jog and walk 5 minutes.

Coach's cue: Comfortably hard, not all out.

Bring: field or track

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Partner Nudge Balance

Ages 13 and up · 8 min

Stand on one leg on a soft pad while a partner gives gentle nudges to the shoulders. Trains quick balance reactions.

  1. Stand on one leg on a folded mat.
  2. Your partner gives small, gentle pushes from different sides.
  3. Stay steady without hopping.
  4. Do 3 rounds of 20 seconds per leg.

Coach's cue: Absorb and recover.

Bring: partner, folded mat or pad

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Safety for ages 14 and up

  • Plans for this age group use beginner, developing and advanced drills only. Advanced drills open from age 13 in the app.
  • Home plans use only drills for a room, garage or yard. Stop if anything hurts.

Before you start: flag football

  • Mouthguard for partner and game drills; soft headgear if your league requires it.
  • A flag belt that fits.
  • No blocking, no tackling, no contact: pull the flag, not the player, and never guard your flag.
  • Keep your head up and call for the ball; give way in traffic to avoid collisions.
  • Stay on your feet; no diving for flags.
For every sport and age (7)
  • Head knock or concussion signs (headache, dizziness, confusion, feeling "off"): when in doubt, sit them out. See a doctor, and no return the same day.
  • Back to sport only with a doctor's written OK, after a step-by-step return. Every U.S. state has a youth concussion law.
  • Heat: drink water before, during and after. Take shade breaks, ease into hot weather over about two weeks, and stop if dizzy, sick or headachy.
  • Lightning: if you hear thunder or see lightning, go inside a building or a closed car. Wait 30 minutes after the last thunder (the 30-30 rule).
  • Pain is a stop sign, not something to push through. Stop and tell a grown-up; pain that lasts or comes back each session needs a doctor.
  • Water and rest are part of training: 1-2 rest days a week, plenty of sleep, a meal or snack before and after, and other sports welcome.
  • Know where the nearest AED (heart defibrillator) is, and who calls for help in an emergency.

The research behind these plans

Which drills are shown at which age, and the safety notes, follow the 29 sources below: national governing bodies, medical associations and studies on youth sport (last reviewed October 2026). Where no study gives an exact number, the plans use cautious defaults, and we change them as the research does.

Flag Football: governing bodies, safety and development (9)
Youth athletic development and safety (20)

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