How to Catch a Football
In flag football, every offensive player is an eligible receiver. This means everyone needs to know how to catch.
Let’s talk about the basics.
1. Big Hands
Spread your fingers wide–maximize that surface area–and make a diamond shape with your thumbs and pointer fingers.
2. Take a Picture of the Ball
As the football enters your hands, take a mental picture of the tip of the ball. Focus on the crosshairs. If multiple colors (black and white) or letters/numbers (1-4) are on the four quadrants, note what is on top when the ball hits your hands. Say it out loud in practice to hold yourself accountable.
3. Soft and Quiet Fingers
Catch the ball with your fingers. Avoid contact with your palms. You should see some space between your hands and the ball.
A loud slap during the catch indicates rigid fingers or palm contact. Loosen up a bit and soften those hands.
Common Mistake #1:
Rounding your fingers
Spread those fingers out to maximize surface area for the catch and avoid finger jams.
Common Mistake #2:
Taking your eyes off the ball
We’ve all done it. You’re wide open and there’s nothing but grass between you and the end zone. The QB throws you the ball and the football touches your hands as you turn to look/run upfield, but you took your eyes off the ball too early. It’s a drop–a missed touchdown opportunity.
Watch the ball in and take a mental picture of the tip of the ball even when you’re wide open. Once the ball is secured, turn to look/run upfield.
Common Mistake #3:
Using your body to catch
Your hands give you a much bigger “catch zone” than your body. You can reach high overhead, far to the left/right, or low to the ground. Trapping the ball against your body limits you to a much smaller area, making it harder to catch off-target throws.
Trust and lead with your hands.
Mental Cues
When I see the QB throwing me the ball, I say the following in my head:
“Big Hands” - reminds me to spread my fingers wide
“Picture” - reminds me to watch the ball into my hands
Try it out and see if it helps.