Flag Football Camp Curriculum
🏈 GrowFit Flag Football Camp Schedule
🏈 GrowFit Flag Football Camp – Day 1: Fundamentals & Flag Pulling
✅ Daily Focus:
Flag pulling technique
Basic positions
Fun with agility
🧠 Football Concept (Counselor Read-Aloud):
“Flag football is all about moving fast and staying smart! Today, we’ll learn how to pull a flag the right way—it’s like tagging in freeze tag, but way cooler. No tackling here, just speed and timing!”
🕘 Schedule:
🕘 9:00 – 9:15 | Welcome & Warm-Up
Greet campers enthusiastically, introduce coaches, and explain how fun and safe the day will be.
Dynamic stretching: jumping jacks, arm circles, toe touches, and skips.
Agility Warm-Up Games:
Cone Shuffle Challenge: Kids shuffle laterally through cones, focusing on fast feet and balance.
Freeze Flag Tag: One or two campers are “it” and try to pull flags. If your flag gets pulled, freeze! Friends can unfreeze you with a high-five.
🕘 9:15 – 9:45 | Flag Pulling Drills
Drill 1: Partner Flag Pulls
Campers wear flag belts and take turns trying to pull their partner’s flag in a small box area
Coaches emphasize footwork, staying low, and not reaching across bodies.
Drill 2: Sharks & Minnows (Flag Edition)
Choose 2 “sharks” in the middle of the field. Everyone else is a “minnow” and must run across without losing their flag.
If a minnow gets de-flagged, they become a shark. Repeat until 1 or 2 minnows remain!
🕘 9:45 – 10:15 | Skills Station Circuit
Divide campers into 3 rotating stations (7–10 minutes each):
Station 1: Cone Agility Course
Navigate cones with side shuffles, quick cuts, and forward sprints.
Station 2: Ball Handoff Practice
Pair up and practice handing off the ball into the partner’s stomach (“breadbasket”) while running.
Station 3: Positional Role-Play
Explain and act out the roles of Quarterback (QB), Receiver (WR), Rusher, and Defender.
🕘 10:15 – 10:30 | Break + Water + Pep Talk
Provide a 10–15 min water/snack break in a shaded or seated area.
Counselor pep talk:
“Today’s MVPs are the ones who give it their all and support their teammates—win or lose!”Let kids share:
“What was your favorite part so far?” or “What’s your football nickname today?”
🕘 10:30 – 11:30 | Mini Games (2v2 or 3v3)
Set up several small 10-yard fields using cones.
Rules:
Each team gets 3 downs to score.
Rotate teams every 5–7 minutes.
QB throws or hands off; defense tries to pull the flag.
Coaching points:
Encourage players to try each position.
Emphasize effort, fair play, and cheering each other on.
🕘 11:30 – 12:00 | Wrap-Up & Reflection
Gather campers in a circle for cooldown stretches and reflection.
Questions to prompt sharing:
“What new skill did you learn today?”
“Who was a great teammate?”End with Shoutout Badges (verbal or sticker-based):
🏃 Speed Star – Fastest runner
🎯 Flag Master – Best flag puller
📣 Best Cheer – Loudest encourager
Final group chant:
“1–2–3… GrowFit!”
🏈 GrowFit Flag Football Camp – Day 2: Catching & Route Running
✅ Daily Focus:
Catching technique
Running short routes
Awareness & spacing
🧠 Football Concept (Counselor Read-Aloud):
“Catching a football is about focus and soft hands—pretend your hands are a net, not bricks! And when you run a route, it’s like a secret path only your quarterback knows. Cut sharp and keep your eyes open!”
🕘 Schedule:
🕘 9:00 – 9:15 | Warm-Up & Movement Games
Greet campers and review highlights from Day 1.
Warm-up includes:
High knees, butt kicks, karaoke runs, backpedals
Game: “QB Says” (Simon Says with football moves: hike, throw, catch, sprint, freeze)
🕘 9:15 – 9:45 | Catching Drills
Drill 1: Partner Toss
Campers toss and catch 10 short passes
Focus: soft hands, thumbs together when the ball is above chest, pinkies together when it's below
Drill 2: Rainbow Toss
Toss soft, high-arc throws so kids learn to track the ball
Add challenge: step across a line or move laterally while catching
Drill 3: Fast Hands
Partner passes from close range
Goal: quick reaction and “stick” the catch with hands
🕘 9:45 – 10:15 | Route Running Stations
Station 1: Cone Routes
Teach and practice:
Slant (diagonal cut)
Hook (run forward and curl back)
Go (straight sprint)
Emphasize foot placement and turning at the cone
Station 2: Catch & Turn
Camper runs route, catches pass, and turns upfield to sprint to an end cone
Station 3: Shadow Defender
Pair up and have one “shadow” runner follow without touching
Encourages staying sharp and in control while running routes
🕘 10:15 – 10:30 | Break + “Best Catch” Challenge
Water/snack break
Mini-challenge: Who can make the most creative catch?
Leaps, twists, even a slow-motion dive (on grass!) if safe
🕘 10:30 – 11:30 | Half-Field Scrimmages
4v4 or 5v5 games on short fields
Focus:
Routes: pre-call who runs what
Passing: give every camper a chance at WR and QB
Defense: man coverage or simple zone
🕘 11:30 – 12:00 | Wrap-Up & Skill Review
Cooldown stretch circle
Team sharing:
“What was your favorite route?”
“Who helped their teammates today?”End-of-day Shoutouts:
👐 Sticky Fingers – Best Catch
🧭 Route Runner – Cleanest Cuts
🎤 QB Commander – Leadership in the huddle
Team chant:
“Hands in… Catch it clean!”
🏈 GrowFit Flag Football Camp – Day 3: Defense & Teamwork
✅ Daily Focus:
Defensive stance and flag angles
Zone vs. man coverage
Communicating with your team
🧠 Football Concept (Counselor Read-Aloud):
“Defense isn’t just about stopping the other team—it’s about being ready. Bend your knees, stay low, and keep your eyes on the flag. And remember: a loud team is a smart team! Talk to your teammates and have each other’s backs.”
🕘 Schedule:
🕘 9:00 – 9:15 | Warm-Up & Reaction Games
Warm greeting and quick team check-in.
Dynamic stretches: squats, lunges, lateral slides, arm swings.
Mirror Drill:
Partner up: one camper leads, the other mirrors their movements.
Switch roles after 30 seconds. Focus on shuffle speed, fakes, and control.
🕘 9:15 – 9:45 | Defense Fundamentals
Drill 1: Defensive Stance
Teach athletic stance: knees bent, chest up, hands ready.
Have campers move side-to-side across cones while maintaining balance.
Drill 2: Flag Angle Pursuit
Set up cones in zigzag pattern.
Camper must run at an angle to “cut off” the runner and pull the flag.
Drill 3: Reaction Flag Pull
Runner starts ahead. On “GO!”, defender turns and sprints to try to grab the flag before runner hits the end cone.
🕘 9:45 – 10:15 | Zone vs. Man Coverage Walk-Through
Station 1: Man-to-Man Tag
Campers are assigned a buddy to follow. If they pull the flag = switch roles.
Emphasizes focus and sticking with your person.
Station 2: Zone Coverage Game
Divide field into 3 or 4 zones.
Offense tries to sneak through.
Defenders may not leave their zone—must call out “IN MY ZONE” when a player enters.
🕘 10:15 – 10:30 | Break + Hype & Hustle Session
Water/snack break.
Counselor leads quick check-in:
“Who’s helping teammates on D?”
“Who made the smartest play?”Optional mini-game: Defense Dance-Off after a big flag pull!
🕘 10:30 – 11:30 | Scrimmages with Defensive Challenges
Play 4v4 with added rules:
Silent Count Round: Offense can’t say “hike”—defense must watch for movement.
Quick Turnover Round: If defense pulls the flag on first play = instant switch to offense.
Focus on using roles: pre-assign campers as zone defenders or man markers.
🕘 11:30 – 12:00 | Wrap-Up & Team Highlights
Cooldown stretch circle + water.
Ask:
“What made your defense better today?”
“Who was a communication leader?”End-of-day Shoutouts:
🧤 Sticky Hands – Best Pull
🎯 Coverage King/Queen – Smartest Defender
🔊 Hype Hero – Loudest team voice
Group chant:
“Defense! Defense! DEFENSE!”
🏈 GrowFit Flag Football Camp – Day 4: Plays, Passing & Pressure
✅ Daily Focus:
Simple playbook basics
Passing accuracy
Handling pressure & decision-making
🧠 Football Concept (Counselor Read-Aloud):
“Quarterbacks are like team captains—they make big decisions in just a few seconds! Today, we’ll learn how to pass, call plays, and make fast choices. Everyone on the team matters in a play—it’s like a dance. If one person forgets their move, the whole play changes!”
🕘 Schedule:
🕘 9:00 – 9:15 | Warm-Up & Toss Relay
Warm-up movements: arm circles, twist stretches, leg swings, quick feet drills.
Game: Spiral Toss Relay
Campers split into 2 teams
One camper at a time runs to a cone, throws a pass to a teammate, runs back
Emphasize spiral grip and throwing on the move
🕘 9:15 – 9:45 | Passing Mechanics
Drill 1: Spiral Form
Teach grip (fingers on laces), proper stance, and follow-through
Drill 2: Moving Targets
Coach or cones move side-to-side; camper must adjust and aim
Drill 3: Quick Decision Throws
Coach calls a number (1–3); camper must turn and hit the right cone quickly
🕘 9:45 – 10:15 | Play Calling & Walkthroughs
Introduce 2–3 plays:
Handoff Left (simple run play)
Slant Pass Right (WR cuts diagonally)
Fake Handoff + Go (deceptive deep pass)
Draw plays on whiteboard or cones
Walk through slowly with campers in position, then speed up
Practice with light defensive pressure
🕘 10:15 – 10:30 | Break + “QB Talk”
Snack break
Counselor prompt:
“Tell us about a time when you made a fast, good decision.”Optional Game: QB Accuracy Challenge
3 cones = 3 points, closest hits win!
🕘 10:30 – 11:30 | Pressure Play Scrimmages
Game 1: “Coach Call” Drive
Coach assigns each offensive play
Rotate campers through QB, WR, and Rusher roles
Game 2: “Blitz Round”
After 3 seconds, defender rushes the QB
QB must decide quickly: throw, hand off, or scramble
🕘 11:30 – 12:00 | Wrap-Up & Player Shoutouts
Cooldown circle and quick stretch
Reflect together:
“Which play was your favorite?”
“What helped you stay calm and focused under pressure?”End-of-day Shoutouts:
🧠 Playmaker – Best Decision-Maker
🏹 Bullseye Arm – Most Accurate Throw
🧢 Field General – Strongest Team Leader
Group chant:
“Hike! Throw! Win as a TEAM!
🏈 GrowFit Flag Football Camp – Day 5: Game Day + Awards
✅ Daily Focus:
Game-style play
Sportsmanship
Celebration!
🧠 Football Concept (Counselor Read-Aloud):
“Today’s the big game! But winning isn’t the only goal. What matters most is playing hard, encouraging your teammates, and showing respect—on and off the field. Great teams cheer, high-five, and help each other up.”
🕘 Schedule:
🕘 9:00 – 9:15 | Warm-Up & Team Talk
Greet campers with high energy and review highlights of the week
Warm-up:
Jump rope steps
Quick sprints
Reaction step drills
Passing in a circle
Team Huddle:
“Let’s play hard, play safe, and play kind!”
🕘 9:15 – 10:15 | Championship Scrimmage
Divide into 2 teams; assign captains
Hand out team pinnies
Play full-field game using 4-down format
Coaches ref and explain rules as needed
Sub players regularly so everyone participates
Keep score optional—focus on hustle, teamwork, and fun
🕘 10:15 – 10:30 | Break + Pep Huddle
Water/snack time
Each team chooses 1 MVP not for scoring—but for teamwork or encouragement
Mini Chant Contest:
Campers create and perform their own 3-second cheer
🕘 10:30 – 11:30 | All-Star Game / Silly Bowl
Remix teams and get playful:
Double QBs
End zone dance = bonus down
“Pass-Only” Rule
3-second throw countdown
Counselors encourage creativity and big smiles
Let everyone rotate through a favorite position
🕘 11:30 – 12:00 | Awards Ceremony & Camper Send-Off
Gather in a circle and hand out recognition:
🏆 MVP – All-around standout
🤝 Best Teammate – Most encouraging and positive
🏃♂️ Hustle Hero – Most effort and energy
🎭 Most Creative Play – Funniest or boldest move
Give out wristbands, medals, certificates, or sticker awards
Final reflection:
“What’s one thing you’re proud of this week?”Epic team chant:
“We run! We play! We’re GrowFit all the way!”