Flag football continues to grow as a fast-paced, non-contact alternative to traditional tackle football. With organized leagues at youth, amateur, and professional levels, understanding the official rules is crucial for players, coaches, and referees.
This guide provides a comprehensive breakdown of flag football rules, including game structure, scoring, penalties, and league variations for 2025.
Game Structure & Field Setup
Team Size & Positions
- Most leagues use 5-on-5 or 7-on-7 formats.
- Each team has offensive and defensive players, but without linemen for blocking.
- Quarterbacks, wide receivers, and running backs play key offensive roles.
Field Dimensions
- A smaller field than tackle football, typically 25-30 yards wide and 50-80 yards long.
- End zones are 10 yards deep, similar to traditional football.
- No goalposts, as there are no field goals or extra-point kicks.
Game Length
- Games typically consist of two 20-minute halves with a running clock.
- Some leagues use a 40-minute continuous clock, stopping only in the final two minutes.
- Each team has a limited number of timeouts per half.
Basic Flag Football Rules
Starting Play & Possession
- The game starts with a coin toss to determine possession.
- There are no kickoffs—teams begin from their own 5- or 10-yard line.
Downs & First Downs
- Teams have four downs to cross midfield for a first down.
- Once past midfield, they have four more downs to score.
- Some leagues allow "no-run zones" inside the opponent’s 5-yard line, requiring a pass play.
Scoring
- Touchdown = 6 points
- Extra Points:
- 1-point conversion from the 5-yard line (pass only).
- 2-point conversion from the 10-yard line (pass or run).
- No field goals or punts—teams must go for it on 4th down or attempt an extra point.
Flag Pulling & Defensive Rules
How Tackling Works in Flag Football
- No tackling allowed—defenders must pull the ball carrier’s flag to stop the play.
- The play is whistled dead immediately after the flag is pulled.
- If a player's flag falls off before a defender pulls it, the play continues, and two-hand touch is required.
Blitzing & Rushing the Quarterback
- Some leagues require a "blitz count" (e.g., 3 seconds) before defenders can rush the QB.
- Defenders must stay outside a designated "rush zone" until the ball is handed off or the blitz timer expires.
- The quarterback cannot run unless rushed by a defender.
Penalties & Common Fouls
Offensive Penalties
- Flag Guarding (5-yard penalty, loss of down) – The ball carrier cannot block defenders from grabbing their flag.
- Illegal Forward Pass (5-yard penalty, loss of down) – A QB cannot pass beyond the line of scrimmage.
- Delay of Game (5-yard penalty) – The offense must snap the ball within the play clock limit (usually 25-30 seconds).
Defensive Penalties
- Holding or Contact (5-10 yards, automatic first down) – Defenders cannot hold or push offensive players.
- Pass Interference (Spot foul, automatic first down) – Contact before the ball arrives results in an automatic first down.
- Illegal Blitzing (5-yard penalty) – If a defender rushes before the blitz timer expires, it results in a penalty.
Conclusion
Flag football is a fast-growing sport that emphasizes speed, agility, and strategy without full-contact tackling. Understanding the basic rules, scoring system, penalties, and variations across leagues ensures that players and coaches can adapt their strategies for success in 2025.
Whether you're playing in a youth league, college flag football, or a competitive tournament, knowing the official rules will help you compete at a high level while keeping the game safe and fun.
