Flag football practice plan for 12 and 13 year olds (60 minutes)

🏈 Flag football · ages 12–13 · 60 minutes · 12 players · 6 balls

1. 0:008 min

   Warm-up Warm-up

   Jog on the spot, Arm circles, Skipping, Leg swings. About a minute each, easy first, then a little bigger.

2. 0:0812 min

   Drill Three routes: slant, out, go

   X playerO partner or defender— run- - pass∿ dribble

   Set up. A quarterback, a receiver and the next receiver. A cone five steps up the field marks where the receiver turns. Gear: a ball a group, cones to mark the turn. With your players that is 4 groups of about 3.

   1. Slant: five steps up, then cut across at an angle.
   2. Out: five steps up, then cut straight to the sideline.
   3. Go: run straight and look back over your inside shoulder.
   4. The quarterback throws as the receiver cuts. Rotate after each throw.

   Say: “Sell it straight” · “Sharp cut” · “Look for it”

   Easier: Walk the route and the quarterback hands the ball over at the cut. Harder: The quarterback calls the route at the line.

3. 0:2012 min

   Drill Catch on the run

   Set up. Partners jog side by side down the field, four steps apart. Gear: a ball a pair. With your players that is 6 groups of about 2.

   1. Toss the ball a little ahead of your partner.
   2. They catch it with their hands without slowing down, then toss it back.
   3. Down the field and back, then swap sides so you throw with the other arm.

   Say: “Lead your partner” · “Hands out” · “Keep running”

   Easier: Walk, and use a soft ball. Harder: Jog faster and throw one-handed.

4. 0:322 min

   Water Water break

   Everybody drinks, in the shade if there is some.

5. 0:3412 min

   Drill Diamond hands catch

   Set up. Partners five steps apart. Gear: a ball a pair, a smaller or soft ball for the youngest. With your players that is 6 groups of about 2.

   1. Above your chest: thumbs and pointer fingers touch to make a diamond.
   2. Below your belly: pinkies together instead.
   3. Your partner throws to the chest; catch with your hands, not your body, and tuck it.
   4. Ten, then a step back.

   Say: “Make a diamond” · “Watch it in” · “Tuck it”

   Easier: Underhand tosses from closer, with a soft ball. Harder: Throws a little to the side so the catcher reaches.

6. 0:4610 min

   Game Everybody touches flag game

   Set up. Two teams of four or five on a small field. The coach can be the quarterback for both teams at the youngest ages. Gear: flag belts, a ball, cones for a small field. With your players that is 2 groups of about 10.

   1. The offense starts at the cone; a play ends when the carrier's flag is pulled.
   2. A new quarterback every play, so everyone throws.
   3. Defenders pull flags only: no contact, no diving, rushers start well back.
   4. Swap offense and defense every four plays. The score lives on paper, if anywhere.

   Say: “Everybody a job” · “Flag, not shirt” · “Talk in the huddle”

   Easier: Running plays only, and every handoff counts as a first down. Harder: A touchdown counts double if every player touched the ball on the drive.

7. 0:564 min

   Cool-down Cool-down

   Reach for your toes, Butterfly, Calf stretch. About a minute each, easy first, then a little bigger.

Every plan here has a water break, two in practices over an hour (our rule). On hot days the CDC says to drink more water than usual without waiting to be thirsty, to start slowly and build up, and to practice when it is cooler. cdc.gov: Heat and Athletes. Head knocks and concussion: read CDC HEADS UP, the CDC's page for coaches and parents. cdc.gov/heads-up