14U flag football practice plans (ages 13 and 14)

Flag Football Warm-Up, Ages 11 to 13 5 min

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 10 to 15 yards and back: high knees, heel flicks, carioca each way, then open-the-gate and close-the-gate walks (lift the knee and turn it out, then in).
3. Leg swings, 10 forward and back and 10 side to side each leg; then walking lunges with a twist toward the front knee, 6 each leg.
4. Plank on your forearms for 20 seconds, then a side plank for 15 seconds each side, body straight like a board.
5. Balance on one leg for 20 seconds each side, reaching the free foot slowly forward, to the side and behind.
6. Jumps: 5 squat jumps with soft landings, then 5 side hops landing on one foot and holding still for 2 seconds, each leg.
7. Build-up runs: three runs of about 15 yards at half speed, three-quarter speed and nearly full speed; walk back each time.
8. Sport moves: catch 10 easy tosses on the move, then practice flag pulls on a partner who is walking.

Coaching point: Knees over toes on every landing, and hold the landing still.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Snap, Catch and Throw 12 min

1. Your center hands the ball back between their legs.
2. Catch it cleanly and bring it up to your chest.
3. Take two quick steps back and throw to a receiver at 7 yards.
4. Do 15 snaps, then swap jobs.

Coaching point: Clean snap, quick feet, throw.

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

Bad Ball Catches 10 min

1. Your partner throws from 7 yards, on purpose a little off target.
2. Move your feet first, then reach with both hands.
3. Bring the ball in tight after the catch.
4. Make 20 catches.

Coaching point: Feet first, then hands.

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

Curl Route Practice 10 min

1. Run hard to a cone 8 yards ahead.
2. Sink your hips and turn back toward the passer.
3. Step back toward the ball to meet it.
4. Run 12 curls, alternating directions.

Coaching point: Sink, turn, come back.

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

Break Down and Pull 4 min

1. Run toward your partner from 10 yards.
2. Three yards away, chop your feet and get low with knees bent.
3. Reach for the flag with your hands, not your body.
4. Do 12 pulls as they jog past.

Coaching point: Chop, get low, pull.

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.

Broad Jump and Hold 15 min

1. Stand with toes at a line.
2. Swing your arms back, then forward as you jump out.
3. Land on both feet and hold for 2 seconds without stepping.
4. Do 3 sets of 3 with full rest; note your best stuck jump.

Coaching point: Swing, jump, stick.

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Flag Football Cool-Down Stretches, Ages 11 to 13 4 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 15 to 20 seconds, 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 15 to 20 seconds, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight; then bend the back knee a little to move the stretch toward the heel. Hold 15 to 20 seconds, each side.
5. Front of the hip: kneel on one knee, tuck your hips under and shift forward gently until the front of the hip feels a stretch. Hold 15 to 20 seconds, each side.
6. Seat: lie on your back, cross one ankle over the other knee and pull the bottom leg gently toward you. Hold 15 to 20 seconds, each side.
7. Side lunge: feet wide, bend one knee and sit toward it, the other leg straight and toes pointing forward. Hold 15 to 20 seconds, each side.
8. Shoulder: bring one arm across your chest and hold it gently above the elbow with the other hand. Hold 15 to 20 seconds, each side.
9. Lie on your back with one hand on your belly: 5 slow breaths, breathing out longer than in.

Coaching point: A gentle pull, never pain, and no bouncing.

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. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Flag Football Warm-Up, Ages 11 to 13 7 min

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 10 to 15 yards and back: high knees, heel flicks, carioca each way, then open-the-gate and close-the-gate walks (lift the knee and turn it out, then in).
3. Leg swings, 10 forward and back and 10 side to side each leg; then walking lunges with a twist toward the front knee, 6 each leg.
4. Plank on your forearms for 20 seconds, then a side plank for 15 seconds each side, body straight like a board.
5. Balance on one leg for 20 seconds each side, reaching the free foot slowly forward, to the side and behind.
6. Jumps: 5 squat jumps with soft landings, then 5 side hops landing on one foot and holding still for 2 seconds, each leg.
7. Build-up runs: three runs of about 15 yards at half speed, three-quarter speed and nearly full speed; walk back each time.
8. Sport moves: catch 10 easy tosses on the move, then practice flag pulls on a partner who is walking.

Coaching point: Knees over toes on every landing, and hold the landing still.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Cutback Run 14 min

1. Run wide toward the sideline.
2. When your partner chases hard, plant your outside foot.
3. Cut back inside behind them.
4. Do 8 runs each side.

Coaching point: Pull them wide, cut back.

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.

Cone Reaction Drill 13 min

1. Set 4 colored cones in a square around you, 5 yards away.
2. Your partner calls a color.
3. Touch that cone and come back to the middle.
4. Do 4 rounds of 6 calls with a rest between.

Coaching point: Hear it, go.

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

Step and Hit the Target 13 min

1. Hang a target or hold up a hoop 10 yards away.
2. Step with your front foot right at the target.
3. Throw with a smooth spiral.
4. Throw 20 and count the ones that hit.

Coaching point: Step at it, throw through it.

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

Catch, Tuck and Turn Upfield 8 min

1. Your partner throws from 8 yards.
2. Catch with your hands, then tuck the ball high and tight.
3. Turn upfield and jog 5 yards past a cone.
4. Do 15 catches.

Coaching point: Catch, tuck, then turn.

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

Flag Football Cool-Down Stretches, Ages 11 to 13 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 15 to 20 seconds, 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 15 to 20 seconds, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight; then bend the back knee a little to move the stretch toward the heel. Hold 15 to 20 seconds, each side.
5. Front of the hip: kneel on one knee, tuck your hips under and shift forward gently until the front of the hip feels a stretch. Hold 15 to 20 seconds, each side.
6. Seat: lie on your back, cross one ankle over the other knee and pull the bottom leg gently toward you. Hold 15 to 20 seconds, each side.
7. Side lunge: feet wide, bend one knee and sit toward it, the other leg straight and toes pointing forward. Hold 15 to 20 seconds, each side.
8. Shoulder: bring one arm across your chest and hold it gently above the elbow with the other hand. Hold 15 to 20 seconds, each side.
9. Lie on your back with one hand on your belly: 5 slow breaths, breathing out longer than in.

Coaching point: A gentle pull, never pain, and no bouncing.

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. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.