Flag Football Rules FAQ

No. Flag football is non-contact. Defenders stop a play by pulling a flag from the ball carrier’s belt rather than tackling. Blocking is either banned or strictly limited depending on the format.

5v5 is the most common youth format, with five players per side on a smaller field. It is non-contact, uses four downs to reach midfield and three downs to score, and is built around quick passing. Most SoCal recreational leagues use 5v5.

7v7 puts seven players per side on a field, with more receivers and more route combinations. It is common in older youth divisions, school-style events, and tournaments. Rules vary more by organizer than 5v5.

Some local leagues use custom formats instead of standard NFL FLAG rules — for example a 6v6 setup or modified rushing and blocking rules. Always confirm the exact rules with that league.

No. Many concepts overlap, but downs, field setup, rushing/blitzing, contact rules, and penalties can differ between 5v5 and 7v7. See the dedicated 5v5 and 7v7 guides for a full comparison.

Many SoCal leagues start as young as 4–5 in instructional divisions, with competitive divisions grouped by age or grade. Check each league’s cutoff dates before registering.

Most games are two halves of roughly 18–24 minutes with a mostly running clock. Tournament pool-play games are often shorter. Exact timing varies by league and event.

SoCal Flag explains the rules and links to the official sources — primarily NFL FLAG for 5v5 and USA Football 7’s for 7v7, and IFAF for elite and Olympic-pathway play. For tournaments, always read the specific event’s published rulebook, which takes precedence over any summary.

In the standard NFL FLAG 5v5 format, the offense gets four downs to cross midfield, then three more downs to score from midfield.

A no-run zone is a short stretch of the field — typically 5 yards before midfield and 5 yards before each end zone — where the offense cannot run and must throw a pass. Not every league enforces them the same way.

Players can run the ball in many flag football formats, but the quarterback usually cannot directly run across the line of scrimmage in most standard youth rules. In NFL FLAG-style 5v5 and USA Football-style rules, the QB must hand, pitch, or pass the ball rather than simply take the snap and run. Local leagues and tournaments can modify running rules, so always check the event’s rulebook.

In USA Football 7’s (the primary 7v7 source used by SoCal Flag), teams typically get four downs throughout the drive. NFL FLAG-style 7v7 events may use three downs to score after crossing midfield. Always confirm with the specific event.

5v5 has five players on a smaller field and is the most consistent, NFL FLAG-based format; 7v7 adds two players and allows more complex routes. 7v7 rules vary more by organizer. See the 5v5 and 7v7 guides for a full comparison.

Yes. Players can run the ball in many flag football formats, but the quarterback usually cannot directly run across the line of scrimmage in most standard youth rules. In NFL FLAG-style 5v5 and USA Football-style rules, the QB must hand, pitch, or pass the ball rather than simply take the snap and run. Local leagues and tournaments can modify running rules, so always check the event’s rulebook.

Rushing the passer is when a designated defender is allowed to chase the quarterback after the snap. The rusher must usually start a set distance behind the line (commonly 7 yards in 5v5). Exact rush rules vary by format and league.

A center sneak is when the quarterback immediately hands, pitches, or laterals the ball back to the center as the first exchange after the snap. This is illegal in most flag football formats.

Yes. In most flag football formats, an interception can be returned for a touchdown. The defense can also score on an interception during a PAT attempt in some formats.

Generally no. Most flag football formats do not allow offensive players to block or screen for the ball carrier. Blocking or screening typically results in a penalty. Some 7v7 or custom formats may allow limited blocking — confirm with your event.

Flag guarding is when the ball carrier uses an arm, the ball, or body position to block a defender from pulling the flags. It is illegal and typically results in an offensive penalty and loss of yards.

Impeding the rusher means an offensive player (other than the QB) makes contact with or screens the rushing defender to slow or prevent the rush. This is illegal and results in an offensive penalty.

Pass interference occurs when a player significantly hinders an eligible receiver’s chance to catch a forward pass. Defensive pass interference typically results in penalty yards and an automatic first down. Offensive pass interference results in a loss of yards and down.

The most common flag football penalties are flag guarding, offsides or illegal rushing, illegal contact, blocking or screening, and delay of game. Offensive penalties move the ball back and may cost a down; defensive penalties move the offense forward, sometimes with an automatic first down.

Typically molded (non-metal) cleats or athletic shoes, water, and a flag belt — though the belt and flags are usually provided by the league. Some leagues require a mouthguard. No pads or helmets are needed.

Size depends on age. NFL FLAG recommends Mini for ages 4–6, Pee Wee for 6–9, and Junior for 9+. Common sizes also include Youth for ages 12–14 and Official for 14+. Leagues and events usually specify the required size.

No. Metal cleats are not allowed in flag football. Molded rubber cleats or athletic shoes are the standard.

Molded (non-metal) cleats are recommended for grass fields, but athletic sneakers are fine to start. Metal cleats are not allowed.

Tournaments set a cutoff date that decides which age or grade division a player belongs in. Many require proof of age (a birth certificate or ID) at check-in. Playing out of division can lead to disqualification — confirm the exact cutoff before registering.

Tournaments compress games into a single day or weekend, so they adjust timing, timeouts, mercy rules, and overtime to fit the schedule. Some events also use format-specific modifications. Always read the event’s published rulebook.

Confirm age cutoff, roster rules, check-in documents, field format, timing, overtime, tiebreakers, rushing/blitzing rules, equipment requirements, parking, and the weather/cancellation policy.

Confirm the division and age group, rules format, roster size, schedule and guaranteed games, refund and weather policy, check-in deadline, and where to find the official rules. A quick email to the organizer clears up anything unclear.

Many recreational leagues offer coed divisions, while competitive and high school play is often separated by gender. Girls flag football is one of the fastest-growing segments in SoCal.

The core rules are generally the same. Many recreational leagues offer coed divisions, while competitive and high school play is usually separated by gender. Girls flag football is CIF-sanctioned in California.

Yes. Girls flag football is now a CIF-sanctioned high school sport in California, with a fall season and growing participation across Southern California sections.

Yes. With flag football added to more high school and collegiate programs — and on the path to the 2028 Olympics — standout players increasingly use highlight film, combines, and tournaments to get recruited.

Recreational season fees commonly range from about $100 to $250 per player depending on the league, season length, and whether a jersey is included. Tournament-only entries are usually priced per team.