From Sidelines to Spotlight: The Rise of Girls’ NFL Flag Football and One Girl’s Journey
A Sunday Funday Beginning
Sixteen-year-old Mia had always loved Sundays. Growing up in Illinois, her family’s weekly ritual was gathering around the TV for a Sunday Funday of NFL football. Mia would cheer along, imagining herself running routes and scoring touchdowns – even if, for a long time, it seemed like girls had no place on the gridiron. In elementary school, she’d toss a football with her brothers in the backyard, sporting a hand-me-down Bears jersey. But as kickoff turned to Monday morning, Mia returned to reality: football was for the boys, while girls were relegated to the sidelines or the occasional powderpuff game. Little did she know, that reality was about to change in a big way.
Fast forward to Mia’s sophomore year: a morning announcement crackled through the high school PA system – “Girls’ flag football club meeting after school!” Mia’s heart leapt. Could she actually play organized football? She showed up nervously in the gym alongside dozens of other girls, all eager to grab a flag belt and hit the field. That afternoon, Mia’s journey from sideline spectator to flag football trailblazer began. And unbeknownst to her, she was part of a much larger movement sweeping the nation.
Flag Football: No Longer Just for Boys
For decades, if you heard “girls and football,” it often meant cheerleading or one-off powderpuff games. Yet few people realize that women have been playing football for over 60 years – the first women’s tackle leagues launched in the 1960s, and the first organized women’s flag football league started just a decade later . Still, those early pioneers didn’t have widespread support. Flag football for girls remained in the shadows, a novelty rather than a norm.
All that is changing. Girls’ flag football is now exploding in popularity, transforming from a grassroots afterthought into a bona fide sports phenomenon. In fact, it’s currently the nation’s fastest-growing high school sport . How fast? Consider this: in 2019, around 300,000 girls under 18 were playing flag; by 2023 that number swelled to nearly 500,000 girls ages 6–17 playing flag football, a 63% jump in just a few years . High schools are catching on, too – the 2023-24 school year saw 42,955 girls suiting up for high school flag teams, more than double the previous year’s participants . What began as local recreational leagues has evolved into something much bigger, fueled by demand from young women who love the game and want in on the action.
This surge hasn’t happened by accident; it’s the result of changing mindsets and strong support from big names. NFL FLAG, the NFL’s youth flag program, along with organizations like USA Football, has actively promoted girls’ participation. The NFL and Nike even teamed up to donate $5 million in equipment to jump-start girls’ high school flag programs across the country . Professional franchises are pitching in as well – from the Jacksonville Jaguars hosting girls’ flag clinics to the Chicago Bears (Mia’s favorite team) sponsoring new school leagues. Flag football isn’t just a casual park game anymore; it’s being taken seriously as an inclusive, competitive sport in its own right.
Today, states are racing to sanction girls’ flag football as an official varsity sport. As of 2025, 15 states (and counting) have given girls’ flag the thumbs-up as a high school sport . Pioneers like Florida (which held its first girls’ state championship back in 2003) led the way, and powerhouses like New York, California, Arizona, and Alabama have since jumped on board . Many other states are running pilot programs to get flag going in their schools . The momentum is so strong that flag football made a splashy debut at the World Games in 2022 and has officially been added to the 2028 Summer Olympics in Los Angeles . Yes – you read that right – flag football will be an Olympic sport, giving today’s girls a chance to chase not just state titles but even Olympic gold someday!
All this progress sends a clear message: football isn’t just for boys anymore. Girls have kicked down the door to the gridiron. “Not only do we owe it to the future, we owe it to the past, to all the young girls who wanted to participate in this great game,” said Chicago Bears CEO Kevin Warren when announcing new girls’ programs. “…Now is the time for us to do it, to do it the right way, to set the tone.” The tone, indeed, is set – and it’s jubilant, competitive, and empowering all at once. Just ask Mia and her teammates, who are living this change first-hand.
Friday Night Flags: The High School Boom
Mia’s first season of flag football felt like a whirlwind. Once upon a time, Friday night lights were reserved for boys’ tackle games. Now, Friday Night Flags are becoming a thing. From coast to coast, high school girls are suiting up in team jerseys, clipping on flag belts, and hearing crowds roar as they sprint down the field. The games are fast-paced and high-scoring, full of diving flag pulls and leaping catches. “It’s so fun to play, and I think it’s pretty interesting to watch. It could become something really cool,” one Illinois player said, wishing girls’ football had taken off sooner . The enthusiasm is infectious – entire communities are rallying behind these young female athletes.
One reason the sport is booming is that it’s accessible and inclusive. Flag football is non-contact (no hard tackles, just flag grabs), so it’s safer while still highly athletic. Smaller schools that struggle to field full tackle teams find flag a great alternative. And girls from all different athletic backgrounds – soccer, track, basketball, or none at all – are finding they can excel in flag. Mia, for example, had played volleyball but discovered her real passion was sprinting past defenders on a flag route. “I love proving that girls can juke and jump just as well as the guys,” she laughs. It doesn’t hurt that flag football embraces a fun, creative spirit – trick plays, anyone? – making every game a blast to play and watch.
The numbers tell the story of this rise in popularity. Just a few years ago, you’d be hard-pressed to find a varsity girls’ team in most states. Now there are thousands of girls competing nationally, with new high school teams forming each season. In 2021, only about eight states had official high school flag leagues; by mid-2025, 16 states have sanctioned girls’ flag football, and at least 18 others are running trial programs towards full approval . Participation has skyrocketed – national high school participation jumped 105% in one year, a growth rate virtually unheard of in youth sports . It’s not just a big-school or big-state trend either. Urban districts, rural towns, public and private schools alike are fielding teams. Wherever there are girls who want to play, flag football is finding a home.
The boom extends beyond high school, too. For the first time, colleges are offering women’s flag football, opening up new opportunities after high school. The NAIA (a college athletic association) now has over a dozen colleges (and growing) with women’s flag teams, and some even offer scholarships for flag football . “Three girls from Illinois have scholarships,” noted Gustavo Silva, the Bears’ youth football coordinator – meaning Mia and her peers could realistically aspire to play in college. And with the NFL’s backing, who knows, maybe one day there will be professional women’s flag football. The pipeline is being built from youth leagues to high school, college, and beyond , so a girl starting out in flag today could find herself on much bigger stages in the future.
Touchdown in Illinois: From Pilot Program to IHSA Sport
While flag football was taking off nationally, Illinois was crafting its own success story – one that Mia was fortunate to be a part of. It all started in the Chicago Public Schools (CPS) in 2021. That year, CPS – with a big assist from the Chicago Bears and a grant from Nike – organized an inaugural girls’ flag football league in the city. Interest was high from the get-go. The very first CPS postseason championship in 2021 saw Back of the Yards High School crowned city champs . For many girls in Chicago, it was the first time they could wear a school football jersey and compete for a title. Mia remembers seeing a local news clip about those city games and thinking, “Wow, I wish my school did that.” At the time, she was a freshman and flag football wasn’t yet offered in her suburb – but that was about to change.
In 2022, the movement expanded beyond the city. With the Bears’ support, more schools across the state started teams – not just in Chicago, but in the suburbs and even downstate. That fall, an unofficial state-wide tournament was held at the Bears’ own Halas Hall. Willowbrook High School (from Villa Park) took home the trophy of that first “state” championship , signaling that flag football’s reach was quickly spreading past the city limits. Mia’s high school launched its team that year, one of over 50 teams that popped up in Illinois by the end of 2022 . “We went from zero to an entire conference of teams almost overnight,” her coach said with a grin. For Mia, it meant the world – she finally got to play the sport she’d loved from afar.
By 2023, the Illinois craze was in full swing. Over 100 schools fielded girls’ flag teams that fall , including brand-new programs at big suburban schools like New Trier and Loyola Academy on the North Shore . The Chicago Public League continued to thrive, and powerhouse Lane Tech High School emerged to win the second unofficial state championship in 2023 . Mia’s team didn’t make the finals that year, but they improved a lot – and she got to see Lane Tech’s speedy receivers and disciplined defense in action at a showcase event. “It was inspiring (and okay, a little intimidating) to play against teams that good,” Mia admits. “But it made us want to work even harder.” The rapid growth was something IHSA – Illinois’ high school sports governing body – couldn’t ignore. Behind the scenes, the Bears organization and IHSA officials were already collaborating on making flag football an official state sport .
Finally, the big news broke: Girls’ flag football became an official IHSA-sanctioned sport in Illinois for the 2024 season . In February 2024, the IHSA board approved a state series championship, less than three years after those first programs sprouted in Chicagoland . “This type of growth is unprecedented in our history,” IHSA Executive Director Craig Anderson remarked, amazed at how quickly the sport had blossomed . The inaugural IHSA season kicked off in fall 2024 with 154 teams competing statewide for the title – including Mia’s team, now in its third year and hungrier than ever. Under the Friday night lights at fields across Illinois, girls were making history. From city schools like Lane Tech and Whitney Young, to suburban programs at places like Mia’s hometown and even schools in Rockford and beyond, the competition was fierce and fun.
In October 2024, Illinois crowned its first official state champions. Eight regional winners advanced to a thrilling championship tournament at Willowbrook High School . When the dust settled, the William Fremd High School Vikings from Palatine emerged victorious, defeating Rockford’s Guilford High 24-12 in the title game . Fremd’s players became instant local celebrities – trailblazers who would “forever be remembered as champions,” as one TV reporter put it . Watching from the stands, Mia felt goosebumps; even though her team had been eliminated earlier in playoffs, she was cheering wildly for the girls on the field. They weren’t just playing for a trophy – they were playing for all the girls who dreamed of this moment. “Our motto at Fremd is ‘leave a legacy,’ and that we actually did is crazy,” one of the Fremd players said amid the post-game celebration . The legacy was indeed being written.
The Bears, who had been instrumental from day one, remained deeply involved. In just two years, they had helped expand girls’ flag in Illinois from a handful of teams to well over a hundred, and they predict more than 200 teams by 2025 . At the state finals, Bears staff and even team chairman George McCaskey showed up to support and even officiate games (whistle in hand!). “It was incredible to witness the sport’s growth since 2022,” said Gustavo Silva of the Bears Youth Football program, noting that sanctioning was a huge milestone but “not the end” of their efforts . With such backing, the sport’s future here looks bright. Mia’s school didn’t get a championship banner this time, but the season gave her and countless girls a profound sense of pride. They proved that girls belong on the football field, and they delivered highlight-reel plays and unforgettable memories along the way.
Game-Ready at Home: Training with Mighty Oak Athletic
As flag football gained traction, one thing became clear to Mia and her teammates: to compete with the best, you’ve got to train like the best. Unlike boys who might have lifted weights for tackle football, many girls were new to structured strength training. Enter Mighty Oak Athletic – our sponsor and a game-changer for young athletes looking to level up their fitness at home. Mighty Oak Athletic specializes in youth sports performance, and they’ve put together a fantastic at-home bodyweight strength training program for girls who want to get stronger, faster, and more agile for flag football (or any sport). The best part? No fancy gym required. Mia was excited to try the routine in her offseason, and she swears it’s helped her become more explosive on the field.
Here’s a flag football strength workout – courtesy of Mighty Oak Athletic – that girls can do right in their living room or backyard. It focuses on building total-body power, core stability, and speed – all key for snagging flags and dodging defenders. Grab some water and let’s get to work:
Squat Jumps – 3 sets of 10 reps: Start with feet shoulder-width apart. Lower into a squat, then explode upward into a jump, reaching your hands high. Land softly and immediately go into the next squat. Why: Develops powerful legs for sprinting and quick changes of direction. After a few weeks, Mia noticed she was beating opponents off the line thanks to stronger quads and glutes.
Push-Ups – 3 sets of 8-12 reps: Begin in a plank position with hands slightly wider than shoulders. Keep your body in a straight line as you lower your chest to the floor, then push back up. Drop to knees for an easier modification if needed. Why: Strengthens the upper body – arms, chest, and shoulders – important for throwing the football and pulling flags with authority.
Walking Lunges – 3 sets of 10 reps per leg: Stand tall, then step forward with your right foot and lower into a lunge (front thigh parallel to ground). Push off and bring your left foot forward into the next lunge. Continue “walking” in lunges for 10 steps each leg. Why: Builds leg and core strength, improving balance and stability. You’ll feel this in your thighs and glutes – essential for that quick first step and maintaining balance when an opponent tries to juke past you.
Plank Holds – 3 sets of 30-60 seconds: Get into a forearm plank (elbows on the ground under shoulders, body straight like a board). Hold it tight, keeping your core engaged and hips level. Why: A strong core is the foundation for almost every movement in flag football. Planks strengthen the abs and lower back, helping with throwing power and preventing injuries. Challenge yourself to hold a few seconds longer each time.
Mountain Climbers – 3 sets of 20 reps (10 per leg): Start in a high plank (push-up position). Drive one knee toward your chest, then quickly switch, running your knees in and out. Keep your hips down and core firm. Why: A cardio blast that also fires up your hip flexors and core. Mountain climbers improve agility and endurance – you’ll be ready to hustle every play without gassing out.
Burpees – 2 sets of 5-8 reps (finisher): From standing, drop into a squat and kick your feet back to a push-up position. Do a quick push-up (or just hold plank), then hop your feet back under you and explode up into a jump. Why: The ultimate full-body conditioner! Burpees build endurance and full-body strength, simulating the bursts of effort in a game (think: chasing down a ball carrier, then immediately getting back on offense).
Mighty Oak Athletic recommends doing this routine 2-3 times per week. Mia likes to do it circuit-style: moving from one exercise to the next with minimal rest, then resting 2 minutes and repeating the circuit. It’s a sweaty workout, but the results show on the field. After a month of consistent training, she noticed she could cut and sprint with more power, and her flag-pulling arm was steadier and stronger when making a grab. Remember to always warm up before (light jog in place, arm circles, leg swings) and stretch after to aid recovery.
By incorporating workouts like these, girls can build the strength and confidence that translate into better performance in games. And confidence is key – as Mighty Oak’s philosophy goes, “Strong muscles build strong minds.” Mia certainly feels that empowerment: the stronger she gets, the more unstoppable she feels.
A New Generation of Athletes
From a fun family pastime on Sundays to leading her high school flag football huddle under Friday night lights, Mia’s journey mirrors a broader revolution in sports. In just a few short years, girls’ flag football has gone from non-existent to the main event at schools across Illinois and beyond. It’s a movement driven by fearless young women who love the game – girls who aren’t afraid to challenge old norms and make history one touchdown at a time. They’re supported by parents, coaches, pro sports teams, and organizations that believe in giving girls the same opportunities long enjoyed by boys. As a result, a whole new generation of female athletes is emerging, flags at their waists and determination in their eyes.
The impact extends well beyond wins and losses. Participating in flag football has given girls like Mia newfound confidence, leadership skills, and camaraderie with teammates from all walks of life. It’s creating role models, too – little girls on the sidelines now watch them play and think, “that could be me out there someday.” The significance isn’t lost on the players. “I’m so happy we were able to make a statement for all the other young women… that they can see this and be like, ‘Oh, I should do that, too,’” said one trailblazing freshman from the Fremd championship team . By stepping on the field, these girls are opening doors for those who will come next.
Mia and her teammates are already looking ahead. They talk about defending the pride of their school next season, sure – but also about bigger dreams: maybe playing flag football in college (with a scholarship no less), or even seeing if they can try out for a future USA Olympic flag football team. The possibilities feel endless now. And perhaps that’s the most exciting part of this whole story – the realization that girls can dream just as big in football as in any other sport.
On one of those Sunday nights, after an NFL game had ended, Mia’s father turned to her and said, “Never thought I’d see the day – my daughter playing football for her school.” He said it with pride. Mia simply smiled. That day is here, and it’s here to stay. The history of girls’ flag football is still being written, but one thing is clear: the future is bright, bold, and undeniably female on the flag football field. So next Sunday, grab some popcorn and tune in – you might just be watching the early chapters of a story that will inspire generations to come. Game on.
