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The Ultimate Guide to 7 on 7 Football (Rules, Positions, and Plays)

by M Usman Yaseen 05 Jul 2024

Welcome to the world of 7 on 7 football! It’s time for a fresh change if you’re bored of watching the same old, typical football. Who would have imagined a variation, and that too in football, but hey! That’s true! The 7 on 7 football has been born! 

This fast-paced, high-scoring variant of American football has recently gained popularity. Played with seven players on each side, this non-contact version of the game strongly emphasizes passing and agility. 

The unique rules, 7 on 7 football uniform, and different plays like Post Corner, Post Wheel, and Rub have also contributed to its immense popularity. If you’re bubbling with excitement, stick to us! 

This comprehensive guide brings you the rules, player positions, and popular plays in 7 on 7 football in simple language. So, let's dig in deeper to learn the basics of this much-hyped football variant these days.

7 on 7 Football Rules

Ready to embrace the exciting rules of this football variant? Let’s peek in!

  • No contact! This basic and foremost rule describes the 7 on 7 format.
  • No Tackling: Unlike the traditional football game, this American variant allows no blocking or tackling! Or be ready to face a penalty in case of similar contacts.
  • No Pads and No Helmets: Since no tackling is involved, players need to show up in shirts, shorts, or pants bearing their team’s particulars. 
  • 2 half of 20 minutes each with brief intervals or short half times between each half make the game’s total duration.
  • Flag League: The only equipment or accessories the players can wear is a belt around their waist with 2 to 3 flags hanging. A player is considered tackled if the defender rips one of the flags This happens in Flag Leagues.
  • Touch League: The game where players don’t wear belts is the Touch League, where the ball carrier is considered tackled if touched anywhere below the neck. Remember, a simple, soft touch is enough! No pushing, pulling, or shoving! 
  • No. of Players: Each team has 7 players on the field. 
  • Team Composition: A typical lineup consists of a quarterback, three wide receivers, and three defensive players. Substitutions are allowed during stoppages in the game. 
  • No Linemen: The 7 on 7 is a no contact football game because it misses out on the lineman. There are no offensive or defensive linemen like in the traditional game. 
  • Running: Unlike traditional games, running isn’t allowed in 7 on 7. Forward passes are only allowed through passing. 
  • Passing: Instead, the emphasis in the game is on passing. 
  • Field Dimensions: The field is usually 40-50 yards long and 25-30 yards wide. The end zones are 10 yards deep. 
  • Timing: The 7 on 7 football doesn’t allow the defenders to rush to the quarterbacks.
  • Four Seconds Rule: The quarterbacks have four seconds to release the ball. The play will be called dead if he doesn’t throw a pass within these four seconds.
  • QB Rushes: Quarterback is not allowed to rush back with the football. He must throw a ball on every play.
  • Snapper: The player who snaps the ball cannot go out for a pass. 
  • Starting Possessions: Contrary to traditional football, there are no kickoffs in 7 on 7. Instead, the offense will start each possession from the 40-yard line. They must travel 40 yards to score a touchdown.
  • Number of Downs: Offense has three downs at the beginning of each possession. The players can convert the first down when crossing the 25-yard line. 
  • Scoring: Scoring is similar to traditional football, with touchdowns worth six points. Teams can opt for a one-point conversion from the five-yard line or a two-point conversion from the ten-yard line. There are no field goals or safeties. 

7 on 7 Football Positions

The 7 on 7 football involves 2 positions on the field: Offensive and Defensive. Find the details below. 

Offensive Positions

The offense consists of a Quarterback and five receivers. The quarterback is the player who serves as the center or the leader. QB throws passes to the receivers and makes critical on-field decisions. The center is ineligible to go out for a pass. In other words, there will only be five receivers on any one play. 

Defensive Positions

The defense has 7 players positioned freely on the field. Their primary role is to defend against passes, intercept the ball, or tag the offensive players to end the play.

The plates in the defensive position either play straight-zone defensive coverage or run man-to-man with 5 players. The remaining 2 players act as safeties.

7 on 7 Football Plays

Here’s the detail of the different 7 on 7 Plays that you can use

Play no.1: Post Corner

Post Corner is all about confusing the defenders! This involves the receivers crossing each other’s faces. To do so, the offense directs the inside receivers to end their route outside, and the same goes for the outside receivers to end it the other way around. 

The same rules apply for all man-to-man, zone coverage, and hybrid versions. Below are the rules written more elaborately for Post Corner. Let’s have a look! 

  • The left receiver will run a quick hitch route to the inside. Meanwhile, the 3 receivers will run a deep slant to the outside.
  • The right receiver will run a deep post towards the middle, with the 4 receivers running a deep slant towards the outside. 
  • Running a flat route outside the field, the 2 receivers will act as safeties. 

Play no.2: Post Wheel

Post Wheel is another play fit against all coverages. It involves crossing the defender's face with multiple receivers in the hope of getting one player downfield. The points below further clarify the Post Wheel play. 

  • Two receivers on the right in this play are the primary targets. 
  • The right receiver will run a deep post to the middle of the field. 
  • The three left receivers will run quick slants towards the middle of the field at variable depths.
  • With a short out route to the sideline, the 2 serve as safety valves.

Play no. 3: Rub

Rubs are best known for integrating confusion, and that’s the reason behind its popularity as one  of the best 7 on 7 football plays. To fully understand RUB, explore the points given below;

  • This play is designed to have the defenders running into each other. It is because of these reasons that the receivers get wide open.
  • Here, the 4 receivers will line up almost exactly behind the right receiver, hiding him a bit. This leads to the confusion of both the defenders. 
  • The right receiver will run a quick, deep slant to the middle. The other 4 will run a deep post down the sideline after looping behind the right.
  • The left and 3 will run quick slants to the middle from their positions. 
  • The other 2 will run flat to the sideline. This will cause three defenders to cross each other’s path. 


  1. What is the difference between 7 on 7 and tackle football?

7 on 7 is a non-contact football variant with 7 players per team, focusing on passing and skill development. Tackle football involves full contact, with 11 players per team, emphasizing physicality and a wider range of plays. So, these variants differ in the number of players and the degree of contact. 

  1. What is the difference between flag and tackle football?

Flag football is a non-contact variant where players remove flags on the belts from opponents instead of tackling them. Tackle football involves full contact, with players tackling opponents to stop their progress. Flag football is less physically demanding and reduces injury risk compared to tackle football.

  1. Why do football players wear uniforms?

Football players wear uniforms to identify teams, maintain fairness, and promote team unity. Uniforms often display team colors, numbers, and logos, aiding in player recognition and making the game more organized and competitive. It also facilitates the audiences in identifying and cheering up their favorite teams. 

  1. What is included in a 7 on 7 football uniform?

A 7 on 7 football uniform typically includes a jersey, shorts or pants, socks, cleats, hats, belts, and shoes.  Helmets and pads are seldom worn since it's a non-contact variant, prioritizing lightweight and comfortable apparel for agility and speed.

  1. Are 7 on 7 uniforms heavy?

No!  7 on 7 football uniforms are designed to be lightweight, ensuring agility and speed. They are not heavy, as there is no need for bulky padding and protective gear.  Also, no intense movement is involved compared to tackle football, where the chances of collisions are great, so padded uniforms are used. 


So, are you ready to embrace 7 on 7 football? It’s one freaking variant that’s more like a breath of fresh air. To help you become a pro 7 on 7 footballer, we’ve brought you a comprehensive guide. 

Get a 7 on 7 football tracksuit, a 7 on 7 football uniform, read the guide, and start preparing to become the next icon.

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