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Step 1
Find which position you are playing. If you are a wide receiver, work on your speed and overall athleticism. If you are a blocker, work on your upper body strength and quickness. If you are a quarterback, work on your arm strength and speed. Defenders should work on their speed if they cover wide receivers, or their strength and quickness for rushing the quarterback.
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Step 2
Begin your workout routine. If you are a wide receiver, work on a treadmill and track to improve your speed. If you are a blocker, concentrate on bench presses and squats. If you are a quarterback, do work on the treadmill and do curls to strengthen your throwing arm. If you are a defender, concentrate on strength building aerobic exercises, such as working on a step machine set on high resistance. No matter your position, getting in good cardiovascular shape is a must. Exercises on treadmills, step machines, rowing machines and cross-country machines are excellent for flag football.
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Step 3
Increase your exercise workload as you get in better shape. Add more minutes to your time on the treadmill once you can handle more of a load. The same tactic should be used for lifting weights. Start at lower weights and build your way up to heavier weights as your tolerance builds.
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Step 4
Practice catching and throwing the football on flag football fields. The more comfortable you become on the field, the better you can play in live games.
