Flag Football Rules Explained: 5v5 & 7v7

Flag football is a version of American football with no tackling. Instead of bringing a ball carrier to the ground, a defender ends the play by pulling one of two flags attached to a belt around the runner’s waist. There is also no blocking, which makes the game fast, low-contact, and built around passing and quick movement.

Those two changes, flags instead of tackles and no blocking, drive almost every other rule. The most popular format is 5v5, which is also the version picked for the 2028 Los Angeles Olympics. Below is how the game is set up, the core rules that matter most, and how the main formats differ.

The basic setup

Flag football strips the sport down. Each player wears a belt with flags hanging from each hip, and the play is over the moment a defender pulls one. No one is tackled, and no one blocks, so pads are unnecessary and injuries drop sharply compared with the tackle game.

Beyond that, it plays like recognizable football. One team has the ball and tries to advance it, usually getting four downs to reach a target line for a new set of downs, and then four downs to score once in range. Teams move the ball almost entirely by passing and handing off, since running behind blockers is not an option.

The rules that matter most

A handful of rules define how flag football actually feels on the field. These are the ones new players ask about first.

Rule	How it works
No tackling	Pull a flag from the belt to stop the ball carrier
No blocking	Players cannot block; the game is about evasion and passing
Rushing the QB	A rusher must start at least 7 yards off the line of scrimmage
QB running	The QB usually cannot run past the line until the ball changes hands
Flag guarding	Shielding your flags with a hand, arm, or the ball is illegal
Down by contact	Play stops on a flag pull, not on going to the ground

The seven-yard rush rule is the one that surprises people. To keep a no-contact game from turning into instant chaos, most rule sets only let a defender rush the passer if they line up at least seven yards back. That gives the quarterback a beat to read the field and throw. Flag guarding is the other signature rule: because pulling the flag is the whole point, using your body or the ball to protect your flags is penalized.

Can the quarterback run?

In the standard 5v5 game, the quarterback generally cannot run the ball directly across the line of scrimmage. The ball has to change possession first through a handoff or lateral, and only then can the new ball carrier advance.

This exists for balance. In a game with no tackling and limited pressure, a mobile quarterback who could simply tuck the ball and sprint would be nearly impossible to stop. Forcing the ball to change hands keeps the offense honest and puts the emphasis back on passing and designed runs by other players.

5v5 vs 7v7 vs the Olympic format

Flag football is not one single game. The player count changes the field size, the strategy, and the feel, and the two most common versions are 5v5 and 7v7.

• 5v5: the standard for NFL FLAG and the chosen Olympic format. Small teams, wide-open passing, and a heavy emphasis on speed and route running.
• 7v7: common in youth and recreational leagues. More players on the field allow more complex route combinations and defensive coverages.

For the 2028 Los Angeles Olympics, flag football debuts using the 5v5 format, and the NFL has approved a path for its players to potentially take part. The Olympic rules feature a compact field and a possession structure where teams work down the field in stages, reflecting the fast, high-scoring nature of the small-sided game.

If you are learning who does what on a flag football team, our guide to flag football positions breaks down the roles for both 5v5 and 7v7.

Common penalties

Because flag football removes contact, its penalties center on protecting the flag-pull mechanic and keeping the game clean. A few come up in almost every game.

• Flag guarding: shielding your flags with a hand, arm, or the ball to stop a defender from pulling them.
• Illegal contact: since there is no blocking or tackling, running into or bumping opponents draws a flag.
• Illegal rush: a defender rushing the passer from closer than the required distance off the line.
• Offside or false start: the same pre-snap violations as tackle football.
• Stripping or holding: pulling a flag before the receiver has the ball, or grabbing a runner, is not allowed.

Most penalties result in yardage being added or subtracted and, in some cases, an automatic first down or loss of down. Because the game is fast and low-contact, officials focus heavily on flag guarding and illegal contact, the two fouls that most directly undermine the sport’s design.

Why flag football is growing

Flag football has moved from a gym-class staple to an international sport with a clear development path. The low injury risk compared with tackle football makes it appealing for youth participation, and the small-sided, high-scoring format is easy for new fans to follow.

The biggest signal of that growth is its inclusion at the 2028 Los Angeles Olympics in the 5v5 format, a milestone that has drawn interest from established football stars and helped standardize the rules internationally. As more leagues adopt a common ruleset, the game that many people first learned at recess is becoming a genuine competitive discipline with its own strategies and stars.

The short version

Flag football swaps tackling for flag-pulling and removes blocking, creating a fast, low-contact passing game. Key rules include the seven-yard rush requirement, restrictions on the quarterback running, and a ban on flag guarding. The 5v5 format is the most common and is the one heading to the 2028 Olympics. For more no-tackle and backyard-style games, see our rundowns of kickball rules and cornhole rules.