The 45-minute practice template
| Time | Block | What to run |
|---|---|---|
| 5 min | Warm up | Dynamic movement: jumping jacks, zombie walks, side lunges, high knees, butt kickers, side shuffles, ankle roll-outs, cherry pickers, sprints. |
| 10 min | Defense | Flag-pulling drills, backpedal and change-of-direction drills, defensive formations. |
| 15 min | Offense | Handoff drills, pass patterns, offensive plays. |
| 15 min | Scrimmage / games | Fun competitive games for younger divisions; 1v1 drills or team scrimmages for older divisions. |
1. Breakdown & two-hand flag pull
Defense wins flag football. Players sprint toward a ball carrier, chop their feet into an athletic "breakdown" stance a few yards away, then pull the flag with two hands ready. Start walking-speed for PeeWee and Freshman, then add speed.
2. Angle pursuit
For Junior Varsity and up: set two cones and have the ball carrier run a line while the defender takes an angle to cut them off instead of chasing from behind. Coach eyes on the hips — the hips tell you where the runner is going.
3. Handoff exchange line
Quarterback holds the ball with two hands; runner forms a "pocket" with the inside elbow up. Rep the exchange going both directions, then add a fake. Older players progress to pitches and learning when to fake vs. pitch.
4. Diamond-hands catching
Thumbs and index fingers form a diamond for balls above the chest; pinkies together for balls below. Start with 3–5 yard tosses for younger players, then 5–10 yards and timing routes for Junior Varsity.
5. Route tree walk-through
Teach the basic routes — slant, out, in, curl, post, go — at walking pace with cones, then at full speed with a quarterback. Varsity and High School players add audibles and adjusting their route to the defender.
6. Backpedal & break
Defenders backpedal on the coach's signal, then break forward or to the side on the point. This builds the footwork for zone and man coverage.
More drills on video
Watch the Flag Drillz with TRU Skillz Academy playlist on the BA League YouTube channel, and grab the full 2026 BA League rulebook.
Want to coach? Visit Coaches & Volunteers. Ready to play? Spring 2027 registration opens Nov 14.
