Walking Football Rules (UK) – A Simple Guide

Walking football rules in the UK are designed to make the game safer, more inclusive, and accessible for older players while still keeping the competitive spirit of football alive. Although the format looks similar to traditional 5-a-side or 6-a-side football, there are key rule differences that every player and coach should understand before stepping onto the pitch.

The most important rule is simple: no running. If a player runs, even briefly, it results in a free kick to the opposition. Physical contact is limited, sliding tackles are not allowed, and in many leagues the ball must stay below head height. These adaptations reduce injury risk and allow players aged 50, 60, 70 and beyond to continue enjoying the game.

In this guide, you’ll find a clear breakdown of walking football rules in the UK, including pitch size, match format, fouls, goalkeeper restrictions, and common variations between leagues. If you’re looking to move beyond the basics, you can also explore structured walking football drills and training sessions designed specifically for coaches and club organisers.

What Are the Basic Walking Football Rules?

Walking football rules are designed to keep the game safe and inclusive. The basic rules include:

No running at any time
No physical contact
Ball often restricted to below head height
No sliding tackles
Indirect free kicks for most offences

These adaptations reduce injury risk and allow players aged 50+, 60+, and 70+ to compete safely while maintaining the tactical and technical aspects of the game.

Is Running Allowed in Walking Football?

No. Running is not allowed in walking football. If a player runs — even for a few steps — the referee awards an indirect free kick to the opposing team.

Running is generally defined as having both feet off the ground at the same time. Fast walking is permitted, but referees use discretion when deciding whether a player has broken the rule. In competitive leagues, repeated running offences may result in warnings or temporary sin bins.

This rule is central to walking football and ensures the game remains accessible to older players and those returning from injury.

Ball Height Rules in Walking Football (UK)

In most UK walking football leagues, the ball must not travel above head height. If it does, play is stopped and an indirect free kick is awarded to the opposing team.

Some leagues apply slightly different height restrictions, such as limiting the ball to shoulder height instead of head height. Indoor competitions may also have variations depending on venue size and safety guidelines.

The purpose of the height rule is to reduce aerial challenges and minimise the risk of head collisions or awkward falls. Players must focus more on controlled passing and movement rather than lofted balls.

Physical Contact and Tackling Rules

Physical contact is limited in walking football. Shoulder charges, pushing, barging, and sliding tackles are not permitted.

Players are expected to avoid contact and focus on positioning rather than strength. Shielding the ball is allowed, provided it is done safely and without backing into opponents forcefully. Any careless or reckless contact usually results in an indirect free kick.

Because walking football attracts players of varying fitness levels and ages, safety is prioritised over physical competition. Referees are typically strict in enforcing contact rules to prevent injury.

Goalkeeper Rules in Walking Football

Goalkeepers in walking football are usually restricted to their penalty area and must follow specific distribution rules.

In most UK leagues:

Goalkeepers cannot leave their designated area
Drop-kicks and high overarm throws are not allowed
The ball must remain below head height when distributed
Back-pass rules may apply depending on competition

These restrictions prevent long, high clearances and encourage short, controlled build-up play from the back.

Pitch Size and Team Format

Walking football is typically played 5v5 or 6v6 on a smaller pitch than traditional football.

While dimensions vary between leagues, pitches are usually between:

30–40 metres long
20–30 metres wide

Goals are smaller than standard 11-a-side goals, and match lengths are often between 30–40 minutes, divided into two halves.

The reduced pitch size supports controlled movement, shorter passing, and tactical awareness without excessive physical strain.

Frequently Asked Questions About Walking Football Rules

Can you head the ball in walking football?

In most UK leagues, no. The ball must remain below head height, meaning deliberate heading is not allowed.

Is sliding allowed in walking football?

No. Sliding tackles are not permitted due to injury risk.

Can goalkeepers leave their area?

Typically, no. Goalkeepers must remain within their designated penalty area.

What age can you play walking football?

Many leagues begin at age 50+, with categories commonly including 60+ and 70+ divisions.

Taking the Next Step in Walking Football

Understanding walking football rules is only the first step. While the rules ensure safety and fairness, improvement comes from structured training and tactical awareness.

Coaches and organisers who want to improve passing accuracy, movement, and decision-making should incorporate specific walking football drills and session plans into weekly training. Structured sessions help players adapt to the no-running rule while still developing positional awareness and teamwork.

If you’re looking to take your sessions further, explore my practical walking football drills and coaching resources designed specifically for grassroots teams and older players.