By Abigail Gannaban · Last updated November 3, 2026
A double move gets a flag football receiver open by selling one route and then running another, and the best one to drill first is the Stop-N-Go. You fake a short comeback, pivot, then go. The fake is where most young receivers lose it, because they rush the first move. This drill splits the route into a footwork rep you can run anywhere and a catch-out-of-the-pivot rep on a ball rebounder, so you can train both without a quarterback.
What is the Stop-N-Go double move?
The Stop-N-Go is a double move where the receiver fakes a comeback, then turns upfield. On NFL FLAG's wide receiver drills page, the receiver runs a few yards upfield, pivots on the outside foot back toward the line as if running a comeback, then pivots on that outside foot again and runs to the throw spot. The same page lists the Slant-Go as a second double move: a five-yard slant, then a fade toward the corner. In flag, where running plays are often restricted, receivers get thrown to on almost every down, so a defender who bites on the first move is worth a lot.
Why does the first move have to look real?
The first move has to look like the whole route, or the defender won't react to it. NFL FLAG's tip is that the backward pivot should look like a quick comeback catch for short yardage. That means the same things a real comeback needs: drop your hips, snap your head and eyes back to the quarterback, and bring your hands up as if the ball is coming. NFL FLAG gives the same advice on its Chair route, telling receivers to show their hands at each turn so the defense can't see the extra break coming. Hands, eyes and hips sell it. Feet alone don't.
How do you run the drill alone?
Run it in two parts. Part one is footwork with no ball. Part two uses the ball rebounder for the catch.
Part 1: The route on cones (no ball). Set a start cone and a break cone 4-5 yards upfield. From your stance, run to the break cone, plant your outside foot, pivot back toward the start with hands up and eyes back, then pivot on the outside foot again and sprint 10 yards upfield. Walk back. Do 6-8 reps each side.
Part 2: Pivot and catch on the rebounder. Stand 4-5 yards from the ball rebounder, set at a screen position that sends the ball back at chest height. Throw the ball into the net, then immediately run your comeback sell: two quick steps toward the net, plant, hands up. As the ball comes back, pivot on your outside foot and catch it as you turn. The rebounder can't throw you a deep ball, so this part trains the moment that matters for the catch: eyes coming around after the second pivot and finding the ball fast. For the deep ball itself, use our flag football over-the-shoulder catch drill.
| Setup | Value |
|---|---|
| Route | Stop-N-Go (NFL FLAG); Slant-Go as a variation |
| Part 1 reps | 6-8 per side, no ball |
| Part 2 distance | 4-5 yards from the net |
| Part 2 reps | 3 sets of 8, alternating pivot direction |
| Rebounder | Varsity or Stinger X, screen position set for chest-height returns |
| Skill trained | Selling the first move, outside-foot pivot, finding the ball out of the turn |
| Source | NFL FLAG wide receiver drills |
Which ball rebounder fits this drill?
The Varsity Multi Sport Ball Rebounder fits best because its 5' x 5' net gives you a bigger target when you're throwing it in quickly before your sell. It has four screen positions plus tilt, so you can set the return to chest height. For a younger receiver or a smaller yard, the Stinger X Multi Sport Ball Rebounder works with a 3.5' x 3.5' net and three screen positions plus tilt. All Ball Pro makes steel-frame, multi-sport ball rebounders, so the same net handles a football, a soccer ball or a lacrosse ball. Our guide to the best rebounder for flag football teams and players covers the model choice in more detail.
Our angle: why split the route in two?
A double move has two jobs: fool the defender, then catch the ball. Solo, you can't train both at full speed in one rep, because nobody's throwing you a deep ball. Splitting it lets you rehearse the full-speed footwork on cones and get real catch reps out of a pivot on the rebounder. When you get back to practice with a quarterback, both pieces are already grooved, and you're only adding timing.
FAQ
What's the easiest double move for flag football beginners? The Stop-N-Go is a good first double move because it's built on the comeback, a route most players already know. Add the Slant-Go once the comeback fake looks convincing.
How deep should a double move be in flag football? It depends on your field and play call. NFL FLAG describes the Stop-N-Go break as "a few yards" upfield, so agree on the depth with your quarterback.
Can I practice catching double moves without a quarterback? Yes. A ball rebounder returns the ball so you can work the pivot-and-catch part, and cone work covers the route. You'll still need a quarterback for deep-ball timing.
Is a double move legal in flag football? Yes. Double moves are standard routes. Check your league's rulebook for any limits on contact at the line or route rules near the end zone.
Sell the first move with your hands and eyes, not just your feet, and the second move gets easy. See how the Varsity sets up for receiver drills.