Defense
5v5 flag football defense
Five defenders, one of them usually rushing. That leaves four to cover four receivers. You have two ways to do it.
Man-to-man
Each defender follows one receiver everywhere. Simple to teach and strong against quick passes, but crossing routes (like mesh) and one slip leave someone wide open. Play with a cushion: start 4–5 yards off and close it as she runs.
Zone
Each defender guards an area: two deep halves and two short sides is the classic shape. Defenders read the QB and close on whoever enters their area. Zone stops the big play, but receivers can sit in the holes between zones.
The rusher
She starts 7 yards back and puts the QB on the clock. A good rush forces the throw before 7 seconds; a great one bothers it with hands up. Under NFL FLAG rules, at most two can rush.
Read the QB
A QB's eyes can lie: good ones look one way to move the safety. Her shoulders and front foot turn to the real target right before she throws. Break on the shoulders and you'll get your hands on the ball.