Flag Football Rules Explained (5-on-5)
No pads, no blocking, no tackling — and it is heading to the Olympics. Here is how the most common version of flag football is played, and where leagues differ.
Flag football is the easiest way into the sport: no pads, no blocking, no tackling, and a game you can learn in ten minutes. It is also growing fast at every level — it will make its Olympic debut at the 2028 Los Angeles Games in the 5-on-5 format described here.
Every league tweaks the details. This guide follows the widely used 5-on-5 non-contact format; always read your own league's rulebook — the differences usually involve field size, rushing the quarterback and the number of downs.
The basics
- Five players a side, no linemen. Everyone is an eligible receiver.
- A "tackle" is pulling a flag from the ball carrier's belt. The ball is dead where the flag was pulled.
- No contact. No blocking, no screening with the arms, no stiff-arms, no diving into players.
- The ball is dead when it hits the ground. There are no fumbles to fight over, which removes most pile-ups.
- Games are typically two halves with a running clock.
The field
A common layout is 30 yards wide and 70 yards long: a 50-yard playing field with a 10-yard end zone at each end, and a line across midfield. Many adult rec leagues play on whatever marked space they can book, so expect variation.
Moving the ball
There is no ten-yard chain. Instead:
- The offence starts near its own goal line and has a set of downs (usually four; some leagues use three) to cross midfield.
- Cross midfield and you get a fresh set of downs to score.
- Fail either time and the other team takes over near its own goal line.
No-run zones
In the last five yards before midfield and before the goal line, the offence must pass. This stops teams from winning short-yardage situations with power running, which the format is designed to avoid.
The quarterback
- The quarterback has about seven seconds to throw. If the clock runs out, the play is dead and the down is lost.
- In the most common rule set the quarterback cannot run the ball across the line of scrimmage unless it has first been handed off and returned. Some leagues allow a scramble once the defence rushes.
- Handoffs and pitches behind the line are allowed, and the player who receives one may throw.
Rushing the passer
Defenders who want to rush must start seven yards off the line of scrimmage at the snap. Any number may rush from there. Players closer than that must wait until the ball has been handed off or thrown. Once a rusher comes, the seven-second pass clock no longer applies.
Scoring
| Play | Points |
|---|---|
| Touchdown | 6 |
| Conversion from the 5-yard line (pass only) | 1 |
| Conversion from the 10-yard line (run or pass) | 2 |
| Safety | 2 |
The penalty everyone commits: flag guarding
You may not shield your flags — with a hand, an elbow, the ball, or by lowering a shoulder. Spinning is normally legal; jumping or diving to avoid a pull usually is not. Flag guarding is a spot foul and the single most common call in rec leagues, so learn to run with your arms away from your hips.
Where leagues differ most
- 7-on-7 and 8-on-8 leagues add linemen and sometimes allow limited, open-hand blocking.
- Field size shrinks for younger age groups.
- Rush rules: some leagues allow only one rusher, or a "Mississippi" count instead of a rush line.
- Downs: three versus four per series.
- Co-ed rules often require a female player to be involved in a set number of plays.
Ready to play? Find a league in your state, check the gear you actually need — it is a short list — and work on pulling flags and running routes.