/ Why this drill
What it teaches.
The deep ball is the highest-percentage touchdown in 7/8 flag football, but only if your receiver can find the ball over their shoulder while running full speed. Ball Tracking isolates that exact skill — eyes, hands, and timing — without any other route complexity.
/ How to run it
Step by step.
- Receiver lines up at the LOS, runs a vertical (go route) at full speed.
- Coach (acting as QB) throws a ball over the receiver's outside shoulder around 20 yards downfield.
- Receiver does NOT slow down to look — they look back at full speed and catch in stride.
- Run 5 reps from the right, then 5 from the left.
/ Coaching points
What to watch for.
- Look back over the outside shoulder — the one closer to the sideline.
- Hands up before the ball arrives, like reaching for a basketball rebound.
- Don't slow down. The ball travels at the same speed; the receiver controls the catch by their pace.
- Catch the ball at its highest point — defenders can't reach that high.
/ Variations
Progress the drill.
Short and long
Coach throws some balls short, some long. Receiver adjusts speed mid-route.
Both shoulders
Throw to either shoulder. Receiver must look both ways before committing.
Underthrow recovery
Throw the ball short on purpose. Receiver must come back to the ball without stopping.
/ Common mistakes
Where it goes wrong.
- Slowing down to look — gives defenders time to catch up.
- Looking too late — ball is already past the catch point.
- Catching with body — usually means the ball got too close before they tracked it.
- Not extending hands — body catches lead to drops on contested throws.