by: Cassie Olson, PT, DPT, Spooner Ahwatukee
Flag football has long been excluded from the typical list of sports, particularly for women, even though the sport provides many benefits for athletes. Athletes gain skills in teamwork, confidence, and problem-solving, as well as the physical benefits that come with exercise and nutrition. Specifically, athletes learn the game, without the inherent risks that come with tackle football.
Fortunately, in the summer of 2020, the NAIA partnered with the NFL to recognize Women’s Flag Football as a sanctioned college sport. Starting in the spring of 2022, Arizona will join the movement! Chandler Unified School District will begin their first High School Girl’s Flag Football club season and Grand Canyon University will hold tryouts this winter for their first Women’s Flag Football club, open to female students at GCU.
Why is this important?
Because women are taking big strides in the sports arena! And second, because the word “football” can sound intimidating to parents and players alike because of the physicality of the sport.
So, what you can do to help prepare for a sport like flag football?
Answer: Exercise! Physical preparation is the best tool to prepare and stay healthy for the upcoming flag football season. Participating in pre-season practices as well as attending camps and scrimmages are a few good places to start.
There are also supplementary exercises that will help develop strength, stability and agility before the season begins. These exercises can be completed with the guidance of a coach or parent, with a teammate, or solo.
Let’s look at some at-home exercises that will help athletes prepare for the flag football season, and how physical therapy may be beneficial to to the success of the athlete during their season.
Agilities
Agility-based exercises promote movement while quickly changing directions. This is important in sports like flag football to improve mobility while on the field.
Ladder drills
Footwork is essential to flag football. Working on ladder drills helps to build coordination and speed when making moves down the field. The more confident an athlete is in their footwork, the more sure their footing will be during game time.
Ladder drills
Star drill
The Star drill will truly help with agility. This activity is best done with a partner. Begin by placing 5 cones in a circle about 5 yards apart. Partner one starts in the middle of the circle and partner two points out cones for partner one to sprint to and touch before re-setting in the middle of the circle. Continue pointing out cones until the time is up – begin with sets lasting 30 seconds and build up to 1 minutes sets over time. This drill will wear you out, but it helps to build coordination and ability to change direction quickly – necessary when making reactionary decisions in a game situation.
Star drill
Strength
Strength based exercises are integral for the success of the flag football athlete. These exercises will build the strength needed to create explosive motions during the game.
Split squats
Believe it or not, football is highly a single leg sport. Whether you’re jumping, landing, or planting to cut on a route, you will have to generate a significant amount of power through one leg. Split squats are a great way to work on strength and stability in a single leg position. Adding weight or adding in a football toss from a partner will make this exercise more difficult, more dynamic and will keep you on your toes.
Split squats
Pivot lunges
Pivot lunges are a great dynamic strengthening exercise that incorporates pivoting and movement through multiple planes. Make them more difficult by adding resistance, such as a kettle bell, or by reaching to distant targets.
Pivot lunges
How will physical therapy help my performance in my sport?
Whether you’re a coach, parent, or athlete, these exercises are a good place to start with your pre-season training. If you’re feeling like you might need additional guidance or are experiencing pain with any of these movements, consider making an appointment with a physical therapist. Spooner therapists will be able to provide additional exercises and techniques, specific to your body and the demands of the sport.
If you or your athletes have any questions or needs, schedule an appointment or complimentary movement screen with one of our sports medicine therapists here.
You can also check out one of our recent Podcasts here, where a few of our therapists discuss the physical therapists’ role in facilitating proper pre-season preparation.