Coaching Flag Football Fundamentals

It is good practice to teach your team to “swarm around the ball” on defense. The goal on defense is grab the flag. So you should try to have as many players attempting to grab the flag as possible. The more defenders you have around the ball, the more chances your team will have to grab a flag. Also, when you have many players surrounding the ball carrier, there are not many places that the runner can run to. By swarming, your team will slow down the runner, cornering him/her and making it easier for your team to grab the flag.

On the whistle, the players taking the first step will slightly raise their upper body and take the first jab step towards the opponent. The arms will be in front of them – slightly higher than the opponents’ waist. The first step will move forward toward the defender and the blocker’s head will be up. The hands will engage the body of the defender.

The proper way to hold a football for a ball carrier is to place the tip of the index finger directly over the tip of the ball while the rest of the hand grasps as much of the surface of the football as possible. The remaining surface of the ball is then supported by the inside of the wrist and forearm. The tips of the fingers down to the middle of the forearm sustain the football during the initial grasp.

The ball carrier should hold the football close to his/her side. Your side can support the football and keep the ball close to you. This makes it harder to lose your grip and fumble.

Have a firm grip. Having a firm grip on the ball will help you hold onto the ball when you are running fast. If you hold it loosely, it it easier to lose your grip while running and fumble.

Center begins in a two-point stance (feet shoulder-width apart, knees bent, elbows resting on knees, head up). Reach throwing hand out to the football. Grip the football with the first knuckle of the thumb placed in-between the white line and the first lace. The palm of the hand should then rest on the outside of the ball, with the four fingers spread across the back. Lift head before snapping the ball.

On the snap, flick wrist as the ball leaves the hand to deliver it  3 to 5 yards back to the Quarterback.

The 2 point stance is the proper stance for all positions in flag football except the Quarterback and Center (who must execute the exchange). 

The two point stance: Players stand with their feet about shoulder width apart or a little wider if it’s more comfortable for them. Put the palms of the hands on the knees and hunch over a bit more so that the arms are slightly bent. The player is now in a two point stance and ready for the play.

Receivers need to get down the field fast so Receivers should be upright with one leg further back than the other, with knees slightly bent. This stance will enable your Receivers to explode off the snap and head down field.

The best way to make a flag pull is to be in a good position to do so. Breaking down brings the defender under control and gives him the best chance of having a successful flag pull.

1. Shorten your steps. Use fast, choppy steps.
2. Be balanced and in control of your body
3. Be ready for the ball carrier to make a move
4. Stay low, with your arms out slightly for balance and your shoulders above your feet
5. Watch the player’s belly, and move toward your target (the flags)
6. Sprint to the ball carrier. As you approach the ball carrier, come to a good defensive position and shorten your strides into short, choppy steps (break down), getting ready for the ball carrier to make a move
7. Reach for the top of the flag (near the plug). Firmly grab the flag and pull hard

For a flawless exchange between the quarterback and ball carrier, the ball carrier should make a “pocket” with their arms and hands to properly accept the football from the QB.

Top Half of the “Pocket”

• Inside Elbow – even with the shoulders
• Forearm – horizontal with the ground
• Inside Hand – palm down, ready to accept the point of the ball

Bottom Half of the “Pocket”

• Outside Elbow – straight down from the shoulder
• Forearm – horizontal across the midsection
• Outside Hand – slightly bent with the palm up, ready to accept the other end of the ball
• Fingers – pointing toward the quarterback

Receiving the Ball

• Hands – both hands instantly secure the ball upon contact
• Eyes – focused on where the play is designed to go

1. Grip the football. The most common way to grip the football for throwing is with the ring and little fingers crossing the laces and your thumb underneath. The index finger should be over a seam, and your thumb and index fingers should make an “L” shape. Don’t “palm” the football. Hold it lightly with the fingertips and try to keep space between the center of the palm and the ball. Don’t grip the ball too tightly. Keep your hold firm enough to keep control, but not tightly – adjust your grip as needed.
2. Position your body in the throwing stance. Face perpendicular to your target. If you throw with your right hand, turn to the right, and vice versa if you throw with your left hand. Turn your pivot foot (opposite your throwing arm) so that it’s pointing toward your target. Keep your eyes on the target.
3. Hold the ball near your ear. Before throwing the ball, keep it up near your ear, stabilizing it with your non-throwing hand. This allows you to be ready to throw the ball quickly.
4. Wind back. Release your non-throwing hand from the ball. Position your throwing arm back, stopping just behind your ear.
5. Throw in a half-circular motion. Quickly swing your throwing arm forward in a circular arc. Release the ball mid-way through the circle. Your empty hand should then head toward your non-dominant hip, palm facing away from you. Practice this motion a few times before you let go of the ball. Use the rest of your body to build momentum for your throw. The hips, legs and shoulders can add great power to a pass. Step forward with your non-dominant (or pivot) foot, and move your non-dominant elbow down toward your back. Rotate your hips and shoulders in the direction of the pass.
6. Release the ball with your fingertips. As the football leaves your hand, it should roll off of your fingertips. Your index finger will be the last part of your body touching the ball. This provides the spin that creates the desired “spiral” effect. A proper throw will feel like it’s only utilizing the thumb, index, and middle finger. The other two fingers on your hand stabilize the ball as it’s being flung. They are not generally used to impart spin on the ball. To impart more spin on the pass, you may snap your wrist forward as you follow through to the hip.

1. Always catch the ball with your hands away from your body. Arms should be extended out about three-fourths of the way to allow room to cushion the catch.
2. To catch balls above waist-height, put your index finger and thumbs together to form a triangle. For a low ball, keep your little fingers and elbows together to cradle the catch. For deep passes that are over the shoulder, you want to have your pinkies and elbows together to cradle the catch in front of your chest. This pass should caught over the outside shoulder.
3. Keep your eye on the ball. The most important part in catching the ball is to watch the ball all the way, until it’s in your hands.
4. Once the ball is in your hands, secure it by quickly tucking it away, high under your armpit, clamping it tightly to your body. Cover the front tip of the football with your fingers. Use your free arm to maintain balance.