Football
Football Skills and Drills for Young Athletes
Simple, practical drills to help young players build throwing, catching, ball-carrying, footwork, defense, teamwork, and confidence.
For young athletes, football should be about learning fundamentals, staying active, working together, and having fun.
Beginner Football Skills
Start with the basics: athletic stance, running with the football, catching, throwing, changing direction, flag pulling or safe defensive positioning, and understanding where to move on the field.
For ages 6–9, keep instructions simple and practices active. Young players learn best when they get lots of repetitions instead of standing in long lines.
Progression to Catching the Football
Catching can be frustrating for beginning players, especially if they are afraid of the football.
Start with short, soft passes and build confidence before increasing distance or speed.
Step 1: Get Ready to Catch
Eyes on the Ball: Watch the football all the way into the hands.
Show Your Hands: Give the quarterback a clear target.
Soft Hands: Encourage players to receive the football instead of letting it bounce off stiff hands.
Secure the Ball: After the catch, quickly bring the football into the body.
Step 2: Teach Hand Position
When the football is thrown above the waist, players should generally catch with their fingers up and thumbs close together.
A simple cue is:
“Make a diamond.”
When the football is thrown below the waist, turn the hands so the pinkies are closer together.
Young players do not need a long explanation. Demonstrate both positions and let them practice.
Step 3: Catching Progression
1. Coach Toss
Stand only a few feet away and gently toss the football.
Start with easy catches directly in front of the player.
2. Partner Catch
Partners stand 5–6 feet apart.
After five successful catches, each player takes one step backward.
3. Catch & Turn
The player catches the football, secures it, turns, and runs several yards.
4. Catch on the Move
Have players jog slowly across the field while the coach throws short passes.
Gradually increase the speed as confidence improves.
Fun Catching Drills
Perfect 10: Partners try to complete 10 catches without dropping the football.
Around the Body: Throw passes slightly left, right, high, and low.
Catch & Score: Players catch a short pass and race to the end zone.
Moving Target: Players run between two cones while the coach leads them with a pass.
Key Coaching Points
Watch the Ball.
Show Your Hands.
Use Soft Hands.
Secure It Before You Run.
Progression to Throwing the Football
Young players often try to throw the football using only their arm.
Good throwing begins with balance, proper grip, body rotation, and stepping toward the target.
Accuracy is much more important than distance.
Step 1: Grip the Football
Players do not need a perfect quarterback grip at this age.
Teach them to:
Hold the football comfortably.
Place fingers across or near the laces.
Keep a little space between the palm and the football.
Control the ball with the fingertips.
Step 2: Body Position
For a right-handed thrower:
Stand sideways to the target.
Keep the football near the ear or shoulder.
Point the non-throwing shoulder toward the target.
Step toward the target with the left foot.
For a left-handed thrower, reverse the feet.
A simple cue is:
“Side – Step – Throw.”
Step 3: Throwing Progression
1. Short Partner Throws
Begin only 5–7 feet apart.
Players focus on accuracy rather than throwing hard.
2. Step & Throw
Emphasize stepping toward the target with the opposite foot.
3. Target Throwing
Place hoops, cones, buckets, or other targets at different distances.
Players receive points for accurate throws.
4. Throw to a Moving Player
A receiver jogs slowly across the field while the quarterback tries to throw slightly in front.
Key Coaching Points
Step Toward the Target.
Keep Your Eyes on Your Teammate.
Accuracy Before Distance.
Finish Toward the Target.
Progression to Running With the Football
Young players should learn how to carry the football securely before worrying about complicated running moves.
Step 1: Secure the Football
Teach players to create several points of contact between the football and their body.
The ball should be:
Against the palm.
Covered by the fingers.
Against the forearm.
Tucked against the ribs.
The elbow should stay relatively close to the body.
A simple cue is:
“High and tight.”
Step 2: Ball-Carrying Progression
1. Walk & Carry
Players walk down the field while practicing proper ball position.
2. Jog & Carry
Increase the speed while maintaining good ball security.
3. Change Hands
Players practice moving the football safely from one arm to the other.
Teach them to change hands when appropriate rather than carrying the football loosely.
4. Run Through Traffic
Place cones or coaches holding blocking pads along a path.
Players weave through while protecting the football.
Fun Ball-Carrying Drills
Cone Maze: Players run through cones while keeping the football secure.
Treasure Run: Players carry a football or small object from one end of the field to another.
Ball-Security Challenge: Coaches gently attempt to knock the football loose while players move through a lane.
End-Zone Race: Players carry the ball through a short obstacle course before sprinting to the end zone.
Key Coaching Points
High and Tight.
Protect the Ball.
Eyes Up.
Run With Balance.
Progression to Route Running
Young players do not need a complicated route tree.
Start with a few simple routes and teach players how to run with purpose.
Route 1: Go Route
Run straight down the field.
A simple cue:
“Run past the defender.”
Route 2: Slant
Run forward several steps and then angle toward the middle of the field.
Route 3: Out Route
Run forward several steps, plant, and turn toward the sideline.
Route 4: Curl
Run forward, stop under control, and turn back toward the quarterback.
Route-Running Progression
1. Run the Route Without a Ball
Players learn where to go before adding the catch.
2. Add a Coach Throw
The coach throws an easy pass at the end of the route.
3. Add a Defender
Begin with a defender playing at half speed.
Gradually increase the challenge.
Key Coaching Points
Run Hard.
Make Sharp Cuts.
Look for the Football.
Finish Every Route.
Progression to Flag Pulling
For flag football, pulling a flag is one of the most important defensive skills.
Young defenders often reach with one hand or dive at the runner.
Teach them to move their feet first.
Step 1: Defensive Position
The defender should:
Stay balanced.
Keep knees bent.
Watch the runner’s hips.
Move the feet.
Stay between the runner and the end zone whenever possible.
Step 2: Flag-Pulling Progression
1. Stationary Flag Pull
One player stands still while a partner practices pulling a flag.
2. Walking Flag Pull
The ball carrier walks while the defender follows and pulls the flag.
3. Jogging Flag Pull
Gradually increase the speed.
4. Open-Field Flag Pull
The ball carrier attempts to get past the defender inside a narrow lane.
Fun Defensive Drills
Mirror Drill: One player moves side-to-side while the defender mirrors the movement.
Guard the Gate: Two cones form a gate. The ball carrier tries to run through while the defender attempts to pull a flag.
Sideline Defender: The defender works to guide the runner toward the sideline.
Flag-Pull Challenge: Players earn points for successful flag pulls using good technique.
Key Coaching Points
Watch the Hips.
Move Your Feet.
Get Close Before Reaching.
Grab the Flag, Not the Player.
Progression to Footwork & Agility
Football requires players to stop, start, turn, and change direction.
Young athletes can develop these skills without complicated equipment.
Basic Footwork Drills
Cone Zigzag
Set several cones in a line.
Players weave around them while staying balanced.
Sprint & Stop
Players sprint toward a cone and stop under control.
Shuffle Drill
Players move sideways between cones without crossing their feet.
Backpedal & Go
Players backpedal several steps, then turn and sprint forward.
Four-Corner Drill
Place four cones in a square.
Players move forward, sideways, backward, and diagonally based on the coach’s direction.
Key Coaching Points
Stay Balanced.
Bend Your Knees.
Keep Your Eyes Up.
Control Your Body Before Increasing Speed.
Learning to Play Defense
Beginning defenders do not need complicated schemes.
Teach them three basic ideas:
Find the Ball.
Stay With Your Player.
Protect the End Zone.
One-on-One Defense
Pair an offensive player with a defender.
The offensive player runs a simple route while the defender tries to stay nearby.
Early practices can be done without throwing a football.
Once players understand positioning, add the pass.
Key Coaching Points
Keep Your Eyes Up.
Watch the Player’s Hips.
Don’t Give Up When You Get Beat.
Run to the Football.
Learning to Play as a Team
Football can look complicated to young players because so many people are moving at once.
Keep team concepts simple.
Teach players:
Know Your Job: Every player has an assignment.
Spread Out: Offensive players should create space.
Move After the Snap: Don’t stand and watch.
Run to the Football: Defensive players should pursue the play.
Help Your Teammates: Encourage one another after every play.
Small-Sided Football Games
Young players don’t always need full-team scrimmages.
Playing 1-on-1, 2-on-2, and 3-on-3 creates more opportunities for every child to participate.
Small-sided games give players more chances to:
Throw
Catch
Run
Defend
Pull flags
Make decisions
Touch the football
Instead of having one quarterback throw while everyone else waits, rotate positions often.
Every young player benefits from learning several positions.
Fun Football Games for Practice
Sharks & Minnows
Players carry footballs while trying to cross the field without having their flags pulled.
If a player’s flag is pulled, that player can become a shark during the next round.
Football Red Light, Green Light
Players carry footballs toward the coach.
Green Light: Run.
Yellow Light: Walk.
Red Light: Stop and freeze while keeping the football secure.
Add:
Blue Light: Change ball-carrying hands.
Pass & Score
Players run a short route, catch a pass, and race toward the end zone.
Award points for:
Good routes
Good catches
Accurate throws
Good effort
Touchdowns
Protect Your Flag
Players move inside a designated area while trying to protect their own flags.
Depending on the version, they may also attempt to pull another player’s flag.
Quarterback Challenge
Set up several targets at different distances.
Players earn points by hitting the targets.
Let everyone play quarterback.
One-on-One End Zone
One receiver and one defender begin several yards from the end zone.
The receiver tries to get open while the defender covers.
The quarterback has only a few seconds to throw.
This is a simple way to teach route running, throwing, catching, and defense at the same time.
Simple Football Stations
Stations are one of the best ways to keep young athletes active.
Divide players into small groups and rotate every few minutes.
Station 1: Throwing
Partner throws or target throwing.
Station 2: Catching
Short passes while standing and moving.
Station 3: Ball Carrying
Run through cones while protecting the football.
Station 4: Flag Pulling
Practice pulling flags while moving.
Station 5: Agility
Cone drills, shuffling, sprinting, and changing direction.
This gives players many more repetitions than standing in one long line.
Coaching Tips for 6–9-Year-Old Football Players
Keep Lines Short: Small groups and stations create more repetitions.
Let Everyone Touch the Football: Don’t allow only the most experienced players to carry, catch, or throw.
Rotate Positions: Young players should experience different parts of the game before being labeled as a quarterback, receiver, or defender.
Teach Skills Before Plays: A player who can catch, throw, run, and defend will eventually learn plays.
Keep Plays Simple: Too many formations and instructions can overwhelm beginners.
Demonstrate: Young athletes often understand a skill much faster when they see it.
Correct One Thing at a Time: Avoid giving four or five coaching corrections after one repetition.
Reward Effort: Praise good routes, accurate passes, flag pulls, ball security, hustle, and teamwork.
Keep Everyone Moving: Minimize long explanations and standing around.
Finish With Fun: End practice with a competition or game that uses the skills taught that day.
A Simple Practice Formula
For young football players, a practice might follow this pattern:
Warm-Up & Movement
Short running, agility, and movement games.
Individual Skills
Throwing, catching, ball carrying, and flag pulling.
Small Groups
Partner drills and stations.
Small-Sided Games
1-on-1, 2-on-2, or 3-on-3.
Team Play
A short scrimmage using only a few simple concepts.
Fun Finish
End with a favorite competition or game.
Coach Grammy Tip
Young players don’t need to know 25 plays.
They need to know how to run, throw, catch, protect the football, defend, and be a good teammate.
Give them plenty of repetitions. Let them try different positions. Celebrate effort as much as touchdowns.
Most importantly, make practice something they look forward to.
Lots of touches. Lots of movement. Lots of encouragement. That’s how young football players grow.