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7-on-7 flag football rules

Excel Athletics 7-on-7 flag football uses a 60–80 yard field, a 7-second pass clock, a 7-yard rush, two hip flags, and no contact. Use this setup for PE, rec, and backyard games.

ON THIS PAGE

1. Field dimensions

2. Players and gear

3. The 7-second pass clock

4. The 7-yard rush

5. Downs and scoring

6. Common penalties

Field dimensions

Use a flat grass or turf field. Youth 7-on-7 plays on a short field so every player touches the ball.

• Length: 60–80 yards

• Width: 20–30 yards

• End zones: 10 yards each

• First down: midfield

• Rush marker: 7 yards off the line of scrimmage

7-on-7 field setup: 60–80 yards long, 20–30 yards wide, 10-yard end zones, first down at midfield, 7-yard rush off the line of scrimmage

Players and gear

Seven on seven. Every player wears a belt with two flags at the hips — the standard Excel Athletics setup.

• 7 players per side

• Two flags, clearly visible at the hips

• Youth football for younger ages

• Cones for sidelines, goals, and the rush line

The 7-second pass clock

The clock starts on the snap. The quarterback must pass or hand off within seven seconds or the play is dead, loss of down.

• Starts at the snap

• Stops on a pass or handoff

• At seven seconds the ball is dead

• After a handoff, the defense may rush freely

The 7-yard rush

Anyone can rush, but they must start seven yards off the line. They cannot cross until the ball is thrown or handed off.

• Line up 7 yards back

• No contact with the quarterback

• A pulled flag ends the play

• Open-hand swipe only — no fists, no wrapping

Downs and scoring

Offense gets four downs to cross midfield, then four more to score. No punts required — turn it over on downs.

• 4 downs to midfield

• 4 more downs to the end zone

• Play ends on a flag pull, an incomplete, or the clock

• Spot the ball where the flag comes off

Common penalties

Flag football is a no-contact sport. Most flags are about hands, timing, and alignment.

• Flag guarding: 5 yards

• Illegal contact / hold: 10 yards

• Delay of game (30-second snap): 5 yards

• Offside: 5 yards

• Illegal formation (clustered on the center): 5 yards

Gear the rules assume

Two hip flags that stay in until they are pulled. A belt that does not slide on a cut. Enough sets for fourteen players. That is the Excel Athletics 14-player kit, including the 7-on-7 eBook.

Get the 14-player set

Premium youth and adult flag football belts. A SKYBOUND Co. brand. Adjustable flag football belts for youth leagues, school PE, college 7-on-7, and adult rec — sold on Amazon.

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