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  3. Ages 7 to 10

A week of flag football at home: ages 7 to 10

3 sessions of 15 to 20 minutes. Do them on different days this week and rest in between. A parent can be the partner in a pair drill. Stop if anything hurts.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026

  1. 1Session
  2. Rest
  3. 2Session
  4. Rest
  5. 3Session
Open this week in SSTracker

Session 1

Throwing at home

20min

  1. Warm-up: Flag Football Warm-Up, Ages 7 to 104 min
  2. Grip and Throwing Stance4 min
  3. One-Knee Throws5 min
  4. Basket Target Throws4 min
  5. Cool-down: Flag Football Cool-Down Stretches, Ages 7 to 103 min

Make it fun

Target-throw game: two teams of two take turns throwing to a hoop or net target. Each team counts only its own hits. Keep to your usual number of throws.

My best · Grip and Throwing Stance: your own number

LastToday

DrillsFlag Football Warm-Up, Ages 7 to 10Grip and Throwing StanceOne-Knee ThrowsBasket Target ThrowsFlag Football Cool-Down Stretches, Ages 7 to 10

Session 2

Catching at home

20min

  1. Warm-up: Flag Football Warm-Up, Ages 7 to 104 min
  2. Diamond Hands Catch4 min
  3. Pinkies Together Low Catch5 min
  4. Self-Toss Catches4 min
  5. Cool-down: Flag Football Cool-Down Stretches, Ages 7 to 103 min

Make it fun

Catch-and-call: a partner throws and calls a color or number, and you say it as you catch. The pair counts catches, then swaps.

My best · Diamond Hands Catch: your own number

LastToday

DrillsFlag Football Warm-Up, Ages 7 to 10Diamond Hands CatchPinkies Together Low CatchSelf-Toss CatchesFlag Football Cool-Down Stretches, Ages 7 to 10

Session 3

Flag pulling: Eyes on the Hips

15min

  1. Warm-up: Flag Football Warm-Up, Ages 7 to 104 min
  2. Eyes on the Hips4 min
  3. Cone Path Follow the Leader4 min
  4. Cool-down: Flag Football Cool-Down Stretches, Ages 7 to 103 min

Make it fun

Flag-reach game: a partner jogs with flags and you reach and pull one flag, with no body contact. Put the flag back and swap.

My best · Eyes on the Hips: your own number

LastToday

DrillsFlag Football Warm-Up, Ages 7 to 10Eyes on the HipsCone Path Follow the LeaderFlag Football Cool-Down Stretches, Ages 7 to 10

Build on it

Make this week yours

  1. 1Open it in SSTracker: the three sessions open in the training planner.
  2. 2Set your child's age: the week keeps to the limits for that age, the same as any planner week.
  3. 3Save it to keep it, then change it or build the next week from there.

Other sports, ages 7 to 10: Baseball · Basketball · Bowling · Cheer · Cross Country · Diving · Field Hockey · Football · Golf · Gymnastics · Hockey · Lacrosse · Rugby · Soccer · Softball · Swimming · Tennis · Track and Field · Volleyball · Water Polo · Wrestling

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