Flag football rules explained: formats, scoring, and penalties

Updated June 13, 2026 · ~7 min read

NFL FLAG 5v5 baseline

When rulesets conflict, this guide uses NFL FLAG as the primary 5v5 reference. In that baseline, teams commonly start at their own 5-yard line, get four downs to cross midfield, then three downs to score. The quarterback has a 7-second pass clock, the rush line is 7 yards from the line of scrimmage, and no-run zones sit 5 yards before midfield and the opponent's goal line. Youth, 7v7, tournament, and school leagues can adjust these details, so the local rulebook still wins.

The one rule every format shares

Flag football is a non-contact sport. Instead of tackling, defenders end a play by removing a flag attached to the ball-carrier's belt. No blocking with extended arms, no bumping receivers, no diving into players. That single principle — pull the flag, don't hit the player — is the constant across nearly every version of the game.

Common formats: 5v5 and 7v7

The two most common formats are 5-on-5 and 7-on-7, though leagues also play 4v4, 6v6, and 8v8. More players generally means a bigger field and a more structured line of scrimmage; smaller formats are faster and more open. Field size, game length, and roster limits all follow from the format your league chooses.

Downs and the line to gain

As in tackle football, the offense gets a series of downs to advance. The differences:

• Many leagues use zone lines (for example, midfield) as the line to gain rather than a measured number of yards.
• Down counts vary — four downs to cross midfield and another set to score is a common structure, but check your book.
• There are usually no kickoffs or punts; possessions often start from a fixed spot.

Scoring

• Touchdown: typically 6 points.
• Conversion: after a touchdown, teams usually choose a 1-point try from a shorter distance or a 2-point try from farther out.
• Safety: commonly 2 points, awarded to the defense.
• Some leagues award points for a defensive conversion return — another reason to read the local rules.

No-run zones

Many flag leagues place "no-run zones," often just before each end zone and around midfield, where the offense must pass rather than run. They exist to stop teams from simply powering the ball across short lines, and they're a frequent source of confusion for new players — know where yours are.

Rushing the quarterback

To keep the passer from being swarmed instantly, formats restrict the rush. Two common approaches:

• A rush line a set distance off the ball that defenders must start behind.
• A count (for example, a referee or a "one-Mississippi" count) that must elapse before any rusher crosses the line of scrimmage.

Common penalties

• Flag guarding — the ball-carrier blocking access to their flags (stiff-arm, swat, or covering the flags).
• Illegal contact — blocking, bumping, or charging in a non-contact game.
• Offside / illegal rush — crossing the line or rush line early.
• Holding — grabbing a player or their clothing.
• Pass interference — impeding a receiver's or defender's chance at the ball.

Penalty yardage and whether a penalty results in a loss of down vary by league.

Frequently asked questions

Is flag football really non-contact?

Yes. Blocking, tackling, and intentional contact are penalized. The game is won by pulling flags, reading routes, and good positioning — not physicality.

How long is a flag football game?

Most run two halves with a running or stop clock, often 18–25 minutes per half, but length is set by your league.

Where can I find the official rules?

From the organization you play under — NFL FLAG, your city's recreation department, or your school's intramural office all publish their own rulebooks. This guide is orientation; your league's book is the authority.