We are so excited to have you on this team! This season is going to be a fantastic opportunity to learn a great sport, make new friends, and grow as athletes. Whether you have played flag football before or this is your very first season — you belong here and we are glad you are with us.
This handbook is your guide to everything you need to know — the rules, our plays, your position, and what it takes to be a great teammate. Read it, keep it, and bring it to practice!
🎯 Our Goals This Season
Every practice and every game should be something you look forward to. We want you smiling!
We want every player to leave this season a better athlete than when she started.
Cheer each other on, lift each other up, and win and lose together. That's what a real team does.
⭐ What We Expect From You
- Give 100% effort — at every practice and every game, no matter the score
- Be coachable — listen when coaches and teammates are talking, ask questions!
- Respect everyone — teammates, opponents, coaches, and referees
- Be on time — ready to go at practice start, in uniform on game day
- Support your teammates — cheer loud, encourage always, never put anyone down
💚 Our Promise to You
Every decision puts your safety and wellbeing first
Every player rotates and gets time at different positions
We celebrate effort, growth, and attitude — not just wins
Questions or concerns? Come talk to us anytime
Fridays · 4:30–5:30 PM
Max 2 hrs/week during season
Schedule TBD — check your email
Arrive 15 minutes early, in uniform
Jersey un-tucked, 3 flags on!
| 🏈 The Game | 7 players per side. Two 20-minute halves on a 50-yard field. Clock runs continuously, but stops in the final 2 minutes for incomplete passes, out of bounds, TDs, and possession changes. |
| ⏱️ Timeouts | Each team gets 2 timeouts per half — one 60-second timeout and one clock-stop. Timeouts do NOT carry over to the second half. |
| 🔄 Possession | Start every drive at the 40-yard line. 4 plays to reach the 20, then 4 more plays to score. No kickoffs or punts! |
| 🏆 Scoring | Touchdown = 6 points. PAT: 1 point (run or pass from 5-yd line) or 2 points (run or pass from 12-yd line). |
| ✋ Interceptions | Defenders can catch and run back interceptions! Only scores if returned all the way to the 40-yd line — then your team gets a PAT attempt. |
| 🎯 Max TDs Rule | One player can score a max of 3 offensive TDs per game, unless the score is within 8 points. Extra TDs by that player = turnover at the 20. |
| ⚠️ No Fumbles | No fumbles in flag football! If the ball hits the ground, play is dead. Ball is spotted right where it landed. |
| 🚩 Pulling Flags | Pull one of the 3 flags (left hip, back, right hip) to stop the ball carrier. Hold the flag up so the ref can see! No grabbing jerseys or pushing. |
| 🚫 No Tackling | Tackling is unnecessary roughness. 1st = penalty, 2nd = warning, 3rd = ejection. No diving into or running through the ball carrier. |
| 🏃 Rushing the QB | Only 1 rusher per play, starting at least 15 yards from the line of scrimmage. Can't rush until after the snap. Once ball is handed off — all defenders can go! |
| ⏳ 7-Second Clock | The QB has 7 seconds to throw. If she doesn't, the play is dead and the down is used up. Clock stops once the ball is handed off or thrown. |
| 🙅 QB Can't Run | The QB cannot cross the line of scrimmage — she can scramble in the backfield only. All other players CAN run with the ball after a handoff. |
| 🧢 Equipment | 3 flags on your jersey at all times (un-tucked). No jewelry or watches. Cleats are encouraged — no exposed metal. Mouth guards recommended. |
| 🤝 Sportsmanship | Respect your opponents, coaches, and refs. 2 unsportsmanlike conduct penalties in a game = ejection + 1-game suspension. |
Defense wins games! When the other team has the ball, YOUR job is to stop them from scoring. Great defense takes teamwork, hustle, and knowing your job on every single play.
🔑 Keys to Great Defense
🚧 Keep Outside Contain
Never let the ball carrier run outside of you. Force them back inside toward your teammates.
🚫 No Runs Outside!
Edge defenders MUST get outside the ball carrier first. Don't get outrun on the sideline!
🙅 Never Dive!
Stay on your feet! Diving means you miss the flag AND you're out of the play.
✋ How to Pull a Flag
Run alongside the carrier, reach for the flag on their hip, and pull cleanly. Hold it up for the ref!
👀 Watch the Ball First
Track who has the ball at all times. Don't get faked out — find the ball and go!
🗣️ Talk to Each Other!
Call out "run!", "pass!", "ball!" — communication keeps everyone in position and stops big plays.
🗺️ Zone Defense — Own Your Area
We play zone defense — not man-to-man. You own an area of the field, not one specific player.
- Stay in your zone until the ball comes to you — don't chase!
- If a receiver runs through your zone, hand them off to the next defender
- When the ball is thrown into your zone — go get it!
🦵 Ready Stance
Before every snap:
- Feet shoulder-width apart
- Knees bent, weight forward
- Eyes up, watching the ball
- Arms loose, ready to react
📐 Our Formation: 3-2-2
3 on the defensive line, 2 linebackers behind them, and 2 safeties deep. Everyone owns a zone — know yours and trust your teammates!
DE = Defensive End | DT = Defensive Tackle | LB = Linebacker | S = Safety
Each position has a specific role. Know YOUR job and trust your teammates — that's how great defense works!
You are the edge of the defense. Your #1 job: no one runs outside of you.
- Line up outside the last offensive player — seal the edge at the snap
- Force all runs back inside toward your teammates
- If the QB drops back, rush hard and go for the flag
You are the anchor in the middle. Plug the middle and make it hard to run through.
- Line up directly across from the center
- Push into the backfield at the snap — disrupt every play
- Pursue the ball carrier aggressively whether it's a run or pass
You are the heart of the defense. Stop runs AND cover passes — be ready for anything!
- Line up 2-3 yards behind the defensive line
- On runs — attack the ball carrier the moment they cross the line
- On passes — drop back and cover your short/middle zone
You are the last line of defense. Stay deep, see the whole field, and let nothing get past you!
- Line up 5-8 yards deep — do NOT creep up early
- Cover deep receivers on pass plays; sprint up to pull flags on runs
- Talk to each other — don't both chase the same player!
Offense is your chance to score! Move the ball down the field, make smart decisions, and work together. You have 4 plays to reach the 20-yard line — then 4 more plays to score. Make every play count!
🔑 Keys to Great Offense
🗣️ Talk Before Every Play
Huddle up, listen to the play call, and make sure everyone knows their job before lining up.
🏃 Run Your Route!
Receivers: run your route with purpose and full speed. Get open and give the QB a clear target to throw to.
👐 Catch With Your Hands
Reach out and catch the ball with your hands — don't trap it against your body. Eyes on the ball until it's secure!
🧠 Make Smart Decisions
QB: look for the open receiver, don't force the ball. A short gain is better than an interception!
⏱️ Snap in 30 Seconds
Once the ball is spotted, you have 30 seconds to snap. Hustle to the line and get set — or it's a penalty!
🚩 Protect Your Flags!
Run hard and low. But never grab or cover your own flags — that's flag guarding and it's a penalty.
⚠️ QB Special Rules
📐 Our Formation: Spread
4 wide receivers spread across the field, center at the line, QB just behind center, Run Back in the backfield. Each receiver has a named spot so you always know where you line up!
LW = Left Wing | LS = Left Slot | C = Center | RS = Right Slot | RW = Right Wing | QB = Quarterback | RB = Run Back
Every player on offense has a job. When everyone does their job, we move the ball and score. Know your role and go ALL OUT on every single play!
You are the leader of the offense. You touch the ball on every play — read the defense, make quick decisions, and get the ball to the open player.
- Take the snap from the center cleanly — practice this every time!
- Scan the field and find the open receiver — don't stare at one player
- Throw within 7 seconds — pump fake, scramble, but get the ball out
You start every single play. A clean snap is the most important job on the field — no snap means no play!
- Stand at the line of scrimmage and wait for the QB to signal ready
- Snap the ball cleanly to the QB with a smooth, quick motion
- After the snap, you become an eligible receiver — get open and help!
You are the playmakers! Your spot name tells you exactly where to line up: Left Wing, Left Slot, Right Slot, or Right Wing. Run every route like the game depends on it — because it does!
- Line up in your named spot every play — Left Wing, Left Slot, Right Slot, or Right Wing
- Run your assigned route at full speed — catch with your hands, eyes on the ball
- After the catch, protect your flags and gain as many yards as possible
You are the engine of the running game. Take the handoff and find the opening — hit it fast and don't stop moving your feet!
- Line up in the backfield behind the QB, ready to move at the snap
- Take the handoff cleanly and hit the hole decisively — no hesitating!
- You can also run pass routes — stay alert if the QB needs an outlet