Cambridge Community Activities Program
Flag Football
The purpose of this program is to give the players a solid foundation in proper football techniques.
Over the next 6 weeks we will teach kids the basics of catching, throwing, hand offs, flag pulling,
defensive play, and rules of the game. Week 1 and 3 will have the same lesson plan, weeks 2 and 4 will
have the same plan as well.
On the last 2 weeks we will spend the first half hour teaching kids 4 different plays. The second half hour
we will partake in a scrimmage. No score will be kept. Coaches may be on the field to help coach and
position players.
Each week we will meet as a group prior to breaking up into stations. Each week we will talk in-depth
about a non-skill topic.
Meet and Coach talk- 5 min:
Week 1- Positions in Flag Football- 5 players make up a flag football team. On offense there is 1
Quarterback (QB) 1 Center ( C) 1 Running Back (RB) and 2 Wide receivers. On defense there are 3
positions 2 Line backers (LB), 2 Corners (CB) and 1 Safety (S)
Week 2- Cadence- “Down Set Hike”- Players use this to hide when they are going to hike the ball. They
may also use this to let their teammates know if a play is going to be changed.
Week 3- Huddle- Each time they huddle up they will need to go to the spot of their position.
QB
WR
C
RB
WR
Week 4- Rules- Show an example of each if needed.
Line of scrimmage: this is the line that the ball is put on. Players cannot pass this line unless the ball is
hiked. If a player is over the line before the ball is hiked that is offside.
Out of bounds lines: Players must stay inside the out of bounds lines. If a ball carrier touches any part of
the line the ball will be called dead.
Flag guarding: The ball carrier cannot hold the flag or hit the defensive players hand away from the flag
at any point.
Holding: players cannot hold each other or slow each other down at all. If a player grabs a player or their
jersey they can be called for holding.
Pass interference: You cannot make contact with the receiver during a play. If you bump into them or
hit their hands before they catch the ball. You cannot not pull their flags before they catch the ball as
well.
Forward lateral: After a player passes the line of scrimmage they cannot pass the ball forward any
more.
Week 5 and 6 break up into 4 teams. Right away and go over 4 offensive plays, defense will play man to
man. Plays are located at the end of the document.
Warm up- 5-10 min: Dynamic movement. Each week players will start with the same warm up.
We will progress from slower speed to faster as we transition to each new movement. All players will
line up on one sideline fingertip to fingertip. Each movement will be performed down to one end and
then back. Break kids into 6 groups. These groups will become the groups they will have for each
station. Each coach will take a line of kids to their stations after the end of the dynamic warm-up
routine.
1. High Knees: Lift knees to chest, exaggerate arm movements forward and back, do not run, move slow
2. Behind Kicks: Keep knees pointing to ground, try to hit your foot to your behind, do not run
3. Monster Kicks: Kick straight legs to outstretched hands in front of your body. Left foot right hand.
4. Quick hops: Feet together, hop quickly about 6 inches each hop, keep hands in front, body slightly
forward.
5. Backwards run: Stay low, shoulders in front of knees, pump arms, look shoulder, avoid contact
6. Side shuffles: Knees bent, squatting slightly, face one end zone, shuffle without feet crossing, shuffle
back facing the same direction.
Break up into groups- Rotate clockwise each station
Water break- 5 min: After 3 stations rotate players to the 4th station then stop. Release kids to get a
water break but remind them to return to the correct station.
WEEKS 1 and 3: Stations run 5 Minuets each.
Station 1: Balance and running- 4 Corners
Set up 4 cones in a 10 yard square. All players will line up at one of the cones. Players will move
clockwise moving outside the cones to each corner. Players will start in a 3 point stance and run to the
first corner. Players will then shuffle right (left week 3) to the next corner. Back pedal to the next
corner then finish with a carioca back to the start. Carioca crisscross feet back to front moving sideways.
Station 2: Snapping- Center Snap Drill 2- 3 balls 4 or six cones.
Pair kids up into groups of 2. Coaches should pick partners each week, do not leave it up to the kids to
pick partners.
The center will get into a 3 point stance with their non-dominant had on the ground. The QB will then
crouch behind the Center with their dominant fingers pointing down under the centers butt. Hands
should be touching wrists spread open with fingertips facing each other.
-The center will place their dominant hand under on the ball with their fingertips cupping the front
bottom of the ball and their thumb at the end of the laces.
-While in the crouching position the coach will say “Set.. Go”. On ‘Go’ the players will snap the ball
between their legs.
-As the ball is moving they will rotate the ball 90 degrees.
-Only after the QB receives the ball, the center will explode out and run past the coach then stop.
Rotate center and quarter back after 3 snaps. Tip: make a game out of it, see which group can make the
most consecutive exchanges in a row.
Station 3: Passing- Three Step Drop- Side line needed- 1 ball week 4
Without a ball players will start in the crouched position without a center present. With their hands in
the QB ready position (explained above) to receive the ball, the coach will say “Set …Go”.
-At 25-50% speed the players will take the first step back with the ball side foot. Hands should stay low
at bellybutton height pulling hands towards their body.
-Next, with their opposite leg take a cross step over in front of their ball side leg. Hands will start to
move towards the chest of the player
-Take one more step sideways with the ball side leg, plant foot, set feet , hop forward and throw.
Hands should move back to the load position ready to throw.
Week 4 introduce a ball and a partner to catch.
Station 4: Flag Pulling- 1 on 1 flag pulling. – 1 ball, 4 cones and flags
-Set up a 4 yard by 4 yard box with cones. The flag puller will be inside of the box while the ball carrier
will start 5-8 yards away. After the coach says “set… go” the player ball carrier will run at the flag puller
at 50-75 percent speed. The ball carrier will the make one move to get away from the flag puller.
-The flag puller will keep their feet moving, shuffle to get in front of the ball carriers body. With their
eyes focused on where the flags are attached to the belt, the flag puller will then break down (get into
a slight squat, feet wide), with both hands reach towards both flags focusing on grabbing both the flags.
-The player will then raise the flags high in the air after the flags have been pulled.
- Rotate players each time.
Station 5: Defensive stance and backing up- Covering (man to man)- Side line and 2 cones, 2 balls
Pair players up in 2 groups of 2. Coaches should divide players up into groups.
-Receivers should be 10 yards apart from each other. Defensive backs should be 5-6 yards away from
the receiver at the start of the drill.
-After the coach yells “set… go” both receivers will run a “Go” rout (straight ahead) at 75% speed. The
Defensive backs will backpedal to maintain a 3 yard cushion.
-Once the receiver breaks that cushion the Defensive backs should turn their hips and run next to the
receiver or trying to stay within 1 yard of the receiver without making contact with them.
Week 4- have players run an In or “out” or “in” rout (5 yards and 90 degree cut in or out). Use cones to
mark where player should cut.
- Once the cut is made the defender should run to the receivers back shoulder and avoid contact.
Station 6: Catching above the numbers and below the numbers- 3 blue balls
Pair kids up into groups of 2. Coaches should divide players up.
- Players be about 5 – 10 yards away from each other. The players should start with their legs bent and
hands in front of their body ready to catch the ball.
- Thumbs should be touching or close to touching, fingertips pointing to the sky, arms extended in front
of their face with a slight bend in their elbow.
- Instruct players to watch the ball into their hands. After they catch the ball, pull it to their chest then
tuck the ball away.
WEEKS 2 and 4:
Station 1: Balance and Agility- Wave- 1 Brown ball
- Set kids up in 2 lines about 5 yards apart from each other both directions.
- Have players get into an athletic stance (squatting down comfortably, chest up, shoulders above or
slightly in front of feet, hands in front ready to catch the ball.)
- The coach will have a ball in hand. When the coach points the right/left players will shuffle in that
direction.
-If the coach points the ball at the players they will then have to backpedal. Once the coach pulls the
ball to their chest players will run towards the coach.
- continue to increase speed and frequency of direction changes. Reset players if needed.
Station 2: Dive hand off: 2 balls total, half or side line, 3 cones.
Coaches will be delivering the hand off. Players will only worry about receiving the hand off.
- Coach will start with the ball facing the line of scrimmage Set 3 cones up on the scrimmage line. The
middle cone is where the coach will stand the other will indicate where the runner will be moving
towards.
- When the coach says “set … go” He/she will rotate towards the player. Holding the ball out at chest
height of the running back.
- On “set… go” The player will start their move straight forward. The running backs inside arm will raise
up across the body at the chest line with their palm facing down. The outside arm will be the lower arm
and will be at the players belly button level. The arm should go across the body.
- As the player approaches the coach they should focus on receiving the ball then running through the
cones.
- After they have traveled 5 yards they should transfer the ball to their outside arm, cup the tip of the
ball with their pointer finger.
Station 3: Throwing: Set Passing- 2 balls
Kids should break up into pairs. Coaches should pick partners.
- Players stand between 5 and 10 yards apart.
- The QB will get into a loaded position, standing sideways to the target, with both hands on the ball.
The ball should be slightly back towards the players back arm.
- The players elbow should be pointing towards the their target.
- To start the throwing motion the player will start by taking a step at the target. The hands should start
to separate and hips should start to rotate towards the receiver. POINT with elbow, STEP with lead foot
-The player should pull the ball back towards their ear then start the throwing motion towards their
target. As they THROW towards their target the throwing hand should rotate in towards their body.
- Point, Step, Throw
Station 4: Ball security: Pass the Egg. 1 brown ball
The coach will first show the players the proper way to tuck the ball away.
- The bottom tip close to the body between the crack of the elbow and the players body.
- The top tip should be cupped with the players hand and their pointer finger on the tip.
- Players will stand in a circle or square.
- Players will toss/ throw the ball to their a different player. Then before they can pass it to the next
person they must secure the ball.
- See how many times they can catch and secure the ball in a row.
Station 5: Flag pulling- Angle of pursuit- Flags- 1 brown ball, 6 cones.
- Set 4 cones up in a lane 15 yards long 5 yards apart. About half the length set up 2 more cones about
15 feet apart.
D
O
- The coach will say “set… go” The ball carrier must run straight through the lane.
- The defensive players should guess the correct angle and attempt to pull the flag before the ball carrier
makes it to the other side.
- Make this into a game- have the offensive side run through twice (down and back) Count how many
times the defensive teams pull a flag. Offense loses a point if they flag guard.
Station 6: Receiving - Drag Rout – 1 or 2 balls 2 or 4 cones
Coaches will pass the ball the week 2. Players will pass week 4.
- Coach will line player up 8 yards from the coach using a side line or center line, cone will mark where
the player stands.
- Coach will say “set… go” the receivers will run 5 yards straight then make a cut towards tin inside of
the field at an angle. A cone will mark where they should cut.
- The coach will throw the ball in front of the receiver right after they make the cut. The pass should not
be longer than 8 yards away.
Water break- 5 min: After 3 stations rotate players to the 4th station then stop. Release kids to get a
water break but remind them to return to the correct station.
End of Practice Game – 5-10 Min: End first 4 weeks with a game.
Sharks and minnows with flags- 2 players start in the middle of the field, all the rest will start on one
end zone and run to the other side without getting their flags pulled by a shark. If their flag gets pulled
they become a shark. Run back and forth until 1 player is left.
Flag tag- Break groups into 2 or 3 groups. Give one player Give all players a ball except 2-3. Player will
avoid the tagger by using their football moves. Stress that players use the proper ball handling
technique.
Play #1 Run Play
Hand off to the Left players run to the right
1. Focus on other players running to the right including the Center
2. Runner should run at a 45* angle to sideline, use cones as a target to run too.
QB
RB
Play # 2 Run Play
Go routs, run up the middle, left side
1. Wide receivers run a go route which is they run as fast as they can straight up the middle.
2. Center runs a slant to the left
3. QB only has to worry about the hand off.
4. Important to have receivers spread apart farther than normal 15 to 20 yards away from center.
QB
RB
Play #3 Pass Play
Wide receiver slant
1. Wide receiver runs a slant towards the center of the field
2. Running back runs to replace spot of wide receiver.
3. QB MUST take 3-5 steps back so they do not cross the scrimmage line when throwing the ball
Play # 4 Pass Play
Wide Receiver out pass
1. Right side wide receiver runs 3 yards forwards the 5 yards out. Receiver must line up close to
the center.
2. QB only takes 3 steps back
3. Running back must run to left side of play
4. Use cones to mark receivers rout. Where to turn at right angle.
QB
RB