In flag football the rusher gets to the QB fast. Throwing flat-footed isn’t always an option. Throwing on the move, with the body squared to the receiver, keeps the offense alive when the pocket breaks down.
What you need: A football. Cones marking pocket and receiver routes. Two players.
Setup: QB at the line of scrimmage. Receiver 10 yards downfield to the right. Cone 5 yards behind the QB marking the rusher’s path.
How to run it:
- QB takes the snap (from coach or directly from cone).
- QB runs to the right (rolls out of the pocket).
- Receiver runs a 5-yard out route to the right.
- QB squares the body toward the receiver, plants the front foot, throws on the move.
- Do 6 reps right, 6 left.
What to watch: Body position at release. If the QB’s body is still facing forward (perpendicular to the throw), the pass will sail. The hips and shoulders have to turn toward the target.
If they’re struggling: Drop the run. QB jogs out and stops to throw.
If they’ve got it: Add a rusher who chases the QB after a 3-second count. Now there’s real pressure.