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Step 1
Exercise to get in the shape needed to return kicks in flag football. To be a quality kick returner, you must be fast. Work on your speed by sprinting in patterns across a field. Running on a flag football field is the best way to train because you can get accustomed to the traction. When you're not on the field, use treadmills and other aerobic exercise machines that build speed and endurance.
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Step 2
Practice catching a kick. Catching a kick is different than catching a pass in flag football. A pass typically has a lower trajectory and more of spiral. A kick has a higher trajectory and there is no telling whether the ball will spiral or come in end over end. The best way to practice catching a kick is to have someone repeatedly kick a regulation flag football to you until you are comfortable catching it.
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Step 3
Know where your blockers are. While you return the kick, your teammates are blocking for you, opening up room to run. It's important for the blockers to know their responsibilities and for you to know exactly where they will be as you return the pick. The more you learn where your blockers are placed, the better you can judge the best path to take after catching the ball.
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Step 4
Remain patient after your first few live return kicks. You won't be a great kick returner right away, but you can be if you continue to work on it. The only way to improve is to just keep playing until you master the position.
