All sports

🏈 American football drills

💙 I can't give medical or injury advice. For pain, injuries, a possible concussion, or health conditions, please speak with a doctor, physiotherapist or certified athletic therapist — and let your coach know. Young athletes: tell a parent or guardian. In an emergency, call 911 (Canada & US) or 112 (India).

Under 12

Route tree basics

12 min · 2+ players · Catching & route running
  1. Run slant, out and curl routes at walking pace.
  2. Add the throw once routes are crisp.
  3. 5 reps per route.

Coach tip: Flag football is a great non-contact way to start.

Learn more: Coaching Association of Canada ↗

Flag pull mirror

8 min · 2+ players · Defensive footwork
  1. Ball carrier jukes in a 5 m lane.
  2. Defender mirrors and pulls a flag.
  3. Swap after 3 tries.

Coach tip: Eyes on the hips, not the ball.

Learn more: Coaching Association of Canada ↗

13–17

Route tree basics

12 min · 2+ players · Catching & route running
  1. Run slant, out and curl routes at walking pace.
  2. Add the throw once routes are crisp.
  3. 5 reps per route.

Coach tip: Flag football is a great non-contact way to start.

Learn more: Coaching Association of Canada ↗

Flag pull mirror

8 min · 2+ players · Defensive footwork
  1. Ball carrier jukes in a 5 m lane.
  2. Defender mirrors and pulls a flag.
  3. Swap after 3 tries.

Coach tip: Eyes on the hips, not the ball.

Learn more: Coaching Association of Canada ↗

Adults

Route tree basics

12 min · 2+ players · Catching & route running
  1. Run slant, out and curl routes at walking pace.
  2. Add the throw once routes are crisp.
  3. 5 reps per route.

Coach tip: Flag football is a great non-contact way to start.

Learn more: Coaching Association of Canada ↗

Explainers

Practise little and often

Short, regular skill sessions (10–20 minutes) build technique better than rare long ones. Mix in games so practice feels like the real thing. (Sport for Life – Long-Term Development ↗)

Age-appropriate play

Young players learn best through fun, small-sided games and modified equipment. Specialising early isn't required — sampling several sports is encouraged. (Sport for Life – Long-Term Development ↗)

Where to learn more about football

Your national governing body has coaching courses, age-grade rules and safety guidance. Always follow your club's and league's rules. (Coaching Association of Canada ↗)

Practice log

For under-18s we only record the drill and minutes — no body or health metrics.

Drills summarised by SportsGPT for general skill practice. Follow your league's age-grade rules and use proper safety equipment. Sources checked October 16, 2026.