Rules · updated for 2026
Flag football rules, in plain English
Most youth leagues in the US play NFL FLAG 5v5 rules. The LA28 Olympics use IFAF's, and high-school girls play NFHS 7v7. Here's what matters on the field, with the differences side by side.
- Players
- 5 a side (HS: 7)
- To throw
- 7 seconds
- Rushers start
- 7 yards back
- Touchdown
- 6 points
The basics
- 5 players a side. Everyone on offense can catch the ball, the center too.
- Field: 25 yards wide, 70 long, with two 10-yard end zones (NFL FLAG rulebook). The field, line by line.
- Start at your own 5. You get 4 downs to cross midfield, then 3 more to score (NFL FLAG). IFAF gives 4 to cross the middle and 4 more to score. Fail, and the other team starts at its own 5. No kickoffs, no punts.
- No contact. No tackling, blocking, screening or pushing. The defense stops the runner by pulling a flag.
Offense
- 7-second clock. The QB has 7 seconds to throw. A handoff (in NFL FLAG also a pitch or lateral) ends the clock. More on the 7-second rule.
- No QB runs. The QB never runs across the line herself in NFL FLAG. Handoffs behind the line are fine; the player who takes it can run.
- One forward pass a play, and it must be thrown from behind the line.
- No-run zones: 5 yards before midfield and before the goal line. Inside them you must pass. No-run zones explained.
Defense
- Rushers start 7 yards back. At most 2 in NFL FLAG, hand raised, and they must go right away. Rushing rules.
- After a handoff or pitch every defender may cross the line.
- Pull only the ball carrier's flag. Pulling anyone else's is a penalty.
- No holding, pushing or tackling. Arms go for the flag, never the body or jersey.
Pulling flags and flag guarding
A runner is down when a flag is pulled or falls off. The runner may not protect her flags: no stiff arm, no hand, arm or ball over the belt, no jersey covering them (5 yards and loss of down in NFL FLAG). Spins are fine. In NFL FLAG, jumping or hurdling to avoid a pull ends the play where it happened. Flag guarding, explained. Learn to pull them in our flag pulling guide.
Scoring
- Touchdown: 6.
- Try (extra point): 1 from the 5 (it must be a pass) or 2 from the 10.
- Safety: 2 (in IFAF, a safety during a try is worth 1).
- A try intercepted and returned all the way: 2 for the defense.
Game length
- NFL FLAG: two 24-minute halves on a running clock in the regular season, two 12-minute halves in tournaments. Halves of 15–25 minutes are common in local leagues.
- IFAF: two 20-minute halves; the clock stops in the last 2 minutes of each half.
- NFHS high school: four 12-minute quarters.
NFL FLAG vs IFAF (Olympic) vs NFHS (high school)
| NFL FLAG youth | IFAF / LA28 | NFHS girls' HS | |
|---|---|---|---|
| Players | 5 on 5 | 5 on 5 | 7 on 7 (states may play 5v5) |
| Field | 25 × 70 yd, 10-yd end zones | 25 × 50 yd + two 10-yd end zones | State picks one of several sizes |
| Downs | 4 to cross midfield, 3 to score | 4 to cross, 4 to score | A "zone to gain" every 20 yards |
| No-run zones | 5 yd before midfield and goal line | Only 5 yd before each goal line | None |
| Rushers | Max 2, from 7 yd, hand up | 2 signalled blitzers; any defender 7+ yd back may rush | Any defender 1 yd off the line, any time |
| QB run | Never across the line | Only if the ball came back to her or a defender touched it | Varies by state |
| Blocking | None | None | Screen blocking legal (no contact) |
| Tries | 1 from the 5 (pass), 2 from the 10 | 1 from the 5, 2 from the 10 | 1 from the 3, 2 from the 10 |
| Game | Two 24-min halves | Two 20-min halves | Four 12-min quarters |
| Roster | Up to 10 | Up to 15 | Set by the state |
Summarised from the NFL FLAG Official Playing Rules (rev. 3/2025), IFAF Flag Football Rules 2023, and state summaries of the NFHS rules (the NFHS book isn't public). States can add their own exceptions. Your league's version always wins.
Questions
How many players are on a flag football team?
NFL FLAG youth flag football is 5 on 5, with rosters of up to 10. IFAF 5v5 (the Olympic format) allows rosters of up to 15. High-school girls' flag football under NFHS rules is 7 on 7.
How big is a flag football field?
The NFL FLAG rulebook uses 25 yards wide by 70 yards long with two 10-yard end zones (or 25 × 64 with 7-yard end zones). IFAF uses 50 × 25 yards plus two 10-yard end zones, the same 70 × 25 overall.
Can the quarterback run in flag football?
Not directly. In NFL FLAG the QB can never run across the line of scrimmage herself. Under IFAF rules she can only cross the line if the ball was handled by a teammate and came back to her, or a defender touched it in flight.
How long does the quarterback have to throw?
Seven seconds in both NFL FLAG and IFAF. In NFL FLAG a handoff, pitch or lateral behind the line ends the clock; in IFAF a handoff or any pass does, and a backward pitch counts as a pass. If time runs out the play is dead and the down counts.
How far back do rushers start?
At least 7 yards from the line of scrimmage in NFL FLAG and IFAF. NFL FLAG allows at most 2 rushers, each with a hand raised, and 8U regular-season leagues have no rush unless there is a handoff. NFHS high-school rules have no 7-yard line.
What is a no-run zone?
In NFL FLAG, the 5 yards before midfield and the 5 yards before the goal line. When the ball is spotted inside one, the offense must pass. IFAF only has them in front of each goal line. NFL FLAG 8U leagues remove them (tournaments keep them), and NFHS has none.
What is flag guarding?
Protecting your flags: a stiff arm, dropping a hand, arm, shoulder, head or the ball over the flags, or covering them with the jersey. In NFL FLAG it is 5 yards from the spot and loss of down. Spinning is legal; in NFL FLAG jumping or hurdling ends the play where it happened.
How do you score in flag football?
A touchdown is 6. The try is 1 point from the 5-yard line (pass only) or 2 from the 10. A safety is 2. A defense that returns a try all the way scores 2. NFHS high-school tries are 1 from the 3 or 2 from the 10.
How long is a flag football game?
NFL FLAG regular season: two 24-minute halves on a running clock (tournaments: two 12-minute halves). IFAF: two 20-minute halves, with the clock stopping in the last 2 minutes of each. NFHS high school: four 12-minute quarters.