Flag Football Route Tree Warm-Up

A warm-up before flag football in which students run the basic receiving routes (go, out, hook, and slant) and catch a pass at the end. It builds running with changes of direction and timing between quarterback and receiver.

How to play

1. Set up 5 stations with a start cone and another 8 m (9 yd) away; groups of 5 with one ball: a quarterback and four receivers in line.
2. Go route (2 min): jog 15 m and catch with both hands, thumbs and index fingers forming a diamond.
3. Out route (2 min): 8 m, plant the outside foot at the cone, cut 90 degrees toward the sideline, and catch on the run.
4. Hook (2 min): 8 m, break down with short steps, turn back to the quarterback, and catch standing.
5. Slant (2 min): 5 m and cut across the field; the quarterback leads the receiver.
6. Rotation (2 min): each receiver picks a route and tells the quarterback; after each pass the receiver becomes quarterback.

Rules

• Jog back outside the route area.
• The next receiver goes once the previous one is done.
• Passes at chest height, no lobs.
• Catch with your hands, never against your face.

Variations

Adaptations

• Limited mobility: permanent quarterback or short 3 m routes on a smooth surface.
• Visual impairment: brightly colored ball and a clap right before the throw.
• Higher level: 12 m routes and a one-handed catch after the cut.

Learning goals

• Change direction with an outside plant and controlled stop.
• Catch a football on the move.
• Time the pass to a teammate's route.

Equipment for a class of 25

• foam football: 5
• cones: 10

Teacher tip

Post a sheet with the four routes drawn by the stations. Stress short steps and low hips when breaking down to protect the knees.

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