10U flag football practice plans (ages 9 and 10)

Flag Football Warm-Up, Ages 7 to 10 7 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves: catch 10 easy tosses on the move, then practice flag pulls on a partner who is walking.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired.

Basket Target Throws 11 min

1. Put a basket 5 yards away.
2. Grip the ball on the laces and stand side-on.
3. Throw it into the basket with a high arc.
4. Throw 20 and count makes; move back a yard when you get 10.

Coaching point: Point, step, throw.

Safety: Warm up your arm first and stop if your shoulder or elbow hurts. Throw only where the area is clear.

Catch and Call the Number 11 min

1. Write numbers on small pieces of tape on the ball.
2. Your partner tosses it from 5 yards.
3. Call out the number you see as you catch.
4. Make 20 catches.

Coaching point: Read it into your hands.

Safety: Use a soft or youth-size ball to start, and keep your eyes on it so it never hits your face.

Cone Path Follow the Leader 12 min

1. A parent sets a cone path with 3 or 4 turns.
2. Follow the leader through it at a jog.
3. Make every turn sharp, right at the cone.
4. Take turns being the leader and design a new path.

Coaching point: Turn right at the cone.

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

Chair Sit-and-Stand 14 min

1. Stand in front of a sturdy chair, feet hip-width apart.
2. Reach arms forward and sit back slowly to touch the chair.
3. Stand up tall without using your hands.
4. Do 2 rounds of 10.

Coaching point: Slow down, fast up.

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Flag Football Cool-Down Stretches, Ages 7 to 10 5 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold for a slow count of 10, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Side lunge: feet wide, bend one knee and sit toward it, the other leg straight and toes pointing forward. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK.

Flag Football Warm-Up, Ages 7 to 10 7 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves: catch 10 easy tosses on the move, then practice flag pulls on a partner who is walking.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired.

Eyes on the Hips 11 min

1. Face your partner in a 5-yard box.
2. They shuffle and fake with their head and shoulders.
3. Watch only their belt and mirror their steps.
4. Do 6 rounds of 15 seconds.

Coaching point: Watch the belt, not the head.

Safety: Non-contact: reach for the flag, not the player. No holding, pushing or blocking, and slow down before you get close. 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.

Hand-Off and Run 11 min

1. Your partner holds the ball out to the side.
2. Run past, lift your inside elbow and take the ball into your belly.
3. Run between two cones 5 yards ahead.
4. Do 10 each side.

Coaching point: Elbow up, ball in.

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.

Bear and Crab Relay 12 min

1. Set two cones 8 yards apart.
2. Bear crawl there and crab walk back.
3. Time it and try to beat your own time next round.
4. Do 4 rounds with a rest between.

Coaching point: Strong arms, flat back.

Safety: Use soft, flat ground. Stop if your wrists or shoulders hurt.

Flamingo Stand Count 14 min

1. Stand on one foot, the other foot lifted near your knee.
2. Hold your arms out to help.
3. Count how long you can stay without touching down.
4. Do 3 tries each leg; try to beat your own count.

Coaching point: Eyes on one spot.

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

Flag Football Cool-Down Stretches, Ages 7 to 10 5 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold for a slow count of 10, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Side lunge: feet wide, bend one knee and sit toward it, the other leg straight and toes pointing forward. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK.