Flag Football
Non-contact American football.
How to start
Join a flag football session: no tackling, you pull a flag from the belt. Learn passing, catching and routes.
How to progress
Play weekly.
What the evidence says
Evidence: limited
We found no trials of this particular sport. The general physical activity evidence applies.
Take care: Cutting and sprinting strain hamstrings and knees. Warm up.
Sources
12-week starter plan
A weekly session.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 7 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Warm up hamstrings.
- Keep eyes on the ball.
- Stay low when cutting.
Common mistakes
- Skipping warm-up.
- Playing injured.
- Overreaching.
Kit and cost
Low Approximate UK prices.
- Trainers or boots
- Flag belt (supplied)
- League fee
Frequently asked questions
Is it contact?
No tackling.
Do I need to know American football?
No.
Is it good fitness?
Yes, it involves a lot of sprinting.
Good for: Fun & social Power & speed
Compare with similar options
| Flag Football | Volleyball | Beach Volleyball | Netball | |
|---|---|---|---|---|
| Typical session | 60 min × 1/wk | 60 min × 1/wk | 60 min × 1/wk | 60 min × 1/wk |
| Effort | ●●●○○ | ●●●○○ | ●●●○○ | ●●●○○ |
| Cost | Low cost | Low cost | Low cost | Low cost |
| Equipment | Basic kit | Basic kit | Basic kit | Basic kit |
| Impact | Medium impact | Medium impact | Medium impact | Medium impact |
| Fitness needed | Some fitness | Some fitness | Some fitness | Some fitness |
| Evidence | limited | limited | limited | limited |