7 Youth Flag Football Drills That Will Elevate Your Game
- James Purvis
- Jan 21
- 3 min read
Updated: Jan 22
If you're looking to sharpen your flag football skills or if you're a coach looking for some new coaching ideas for practice, these drills are designed to improve essential elements of the game for quarterbacks, wide receivers, and defenders.
Let’s break down each drill to help players take their game to the next level.
The Screen Drill
This drill focuses on quarterback accuracy, wide receiver timing, and defender reaction speed.
Setup:
Place a cone at the starting point for the defender, 7 yards back from the center.
Position the wide receiver (WR) 5-7 yards away from the QB.
How It Works:
On the command "Go!", the defender sprints toward the QB with their hand up, simulating pressure.
The QB throws the ball to the WR, maintaining focus despite the defender’s distraction.
After the pass, the defender pivots and sprints to the WR to pull their flag or simulate a tackle.
Benefits:
Improves QB’s ability to throw under pressure.
Enhances WR’s focus and timing with the QB.
Sharpens defenders’ reaction time and pursuit angle.
The Pocket Drill
Designed to simulate pocket pressure, this drill enhances QB footwork, awareness, and accuracy.
Setup:
Create a QB box using 4 cones to define the pocket.
Have tennis balls ready to toss at the QB.
How It Works:
The QB stands in the pocket, eyes fixed on the receiver downfield.
Toss tennis balls at the QB to simulate defensive pressure while they shuffle side to side, avoiding the balls.
After the last tennis ball is tossed, the QB makes a throw to the WR.
Advanced Variation:
The coach holds up fingers during the drill, and the QB must call out the number while maintaining focus on the receiver.
Benefits:
Improves QB’s ability to stay calm under pressure.
Develops agility and awareness.
Sharpens decision-making and accuracy.
Red Light, Green Light
This drill emphasizes proper breakdown technique, acceleration, and endurance.
Setup:
Place cones in a straight line, spaced 5 yards apart, for a total of 30 yards.
How It Works:
The runner sprints from one cone to the next.
At each cone, the runner breaks down (slows and lowers their center of gravity) while pumping their arms and legs.
The runner then accelerates to the next cone and repeats the process until the end.
Benefits:
Teaches controlled deceleration and acceleration.
Builds stamina and explosive speed.
Change Direction Drill
This drill focuses on agility and quick direction changes for receivers.
Setup:
Arrange cones in a zigzag pattern.
How It Works:
The receiver runs around each cone, weaving up and back through the pattern.
The receiver changes direction quickly while shuffling their feet.
At the final cone, the QB throws the ball to the receiver.
Benefits:
Improves footwork and balance.
Develops agility for sharp cuts and direction changes.
Enhances timing and coordination with the QB.
Zone Drill
This drill teaches QBs how to read zones and make quick decisions, while defenders practice interception skills.
Setup:
Place the QB in the middle of the field.
Position two receivers on either side of the QB.
Set up a defender 7 yards behind the QB, in the middle.
How It Works:
Both receivers run go routes.
The QB reads the field and picks a receiver to throw to.
The defender reacts and attempts to intercept the ball.
Benefits:
Sharpens QB’s ability to read defenses.
Enhances WR’s ability to adjust to the QB’s decision.
Develops defenders’ anticipation and interception skills.
Man Coverage Drill (1v1)
This drill improves both WR and defender skills in one-on-one situations.
Setup:
Pair one WR with one defender in an open field.
How It Works:
The WR runs a designated route.
The defender mirrors the WR, attempting to stay close and disrupt the play.
The QB throws the ball, challenging both players to compete for the catch.
Benefits:
Enhances WR’s route running and separation techniques.
Sharpens defenders’ ability to stay with the WR and contest passes.
Pedal-Break-90 Drill
This drill focuses on defenders’ backpedal technique, sharp breaks, and ball skills.
Setup:
Place a cone 5 yards behind the defender’s starting position.
How It Works:
The defender backpedals to the cone.
At the cone, the defender breaks at a 90-degree angle on the coach’s command (“Go, Break, Ball”).
The QB throws the ball, and the defender makes a play on it.
Benefits:
Improves backpedal form and quick transitions.
Enhances awareness and ball-tracking ability.
Develops sharp cutting skills for defensive coverage.
Integrating these drills into your training routine will help players build core skills, improve performance, and excel on game day. Focus on consistent execution, and watch your team’s game reach new heights!