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Diana Flores: From Flag Football Dreamer to Global Ambassadress

During her formative years in flag football, Diana Flores could only imagine participating in the Super Bowl. Today, as an established star in her own right, the athlete has graced the NFL’s most prominent stage on multiple occasions—a testament to her inspirational journey and unyielding commitment to her sport, as revealed in this exclusive Muscle & Fitness interview.

A Frantic Lead-Up to Super Bowl LIX

Diana Flores joins a Zoom call with Muscle & Fitness barely having unpacked her luggage. For her, this marks the start of a frantic few days culminating in her commentary role for Super Bowl LIX in New Orleans, courtesy of Univision.

Born and raised in Mexico City, Flores forged a bond with her father through their mutual passion for the sport, launching her illustrious flag football career at age 8. However, navigating a sport still dominated by men as a young woman, Flores sought relatable role models—and Billie Jean King emerged as a pivotal influence.

“I first learned about her around age 12,” Flores recalls. “At the time, I was the only girl on an all-boys team in an all-boys league. I turned to Google to find women who had played alongside men—wondering if such a thing had been done before—because I felt like an outsider. That’s how I discovered Billie Jean King. Later, I looked up to other athletes like the Williams sisters and Mexican competitors such as Paola Longoria, who is now a close friend.”

A Super Bowl Commercial That Changed the Game

Flores has not only excelled in flag football but has also become one of the NFL’s most effective ambassadors. Her first Super Bowl invitation came in 2023, when she starred in a commercial featuring a cameo from Billie Jean King. Titled Just Run With It, the ad aimed to promote flag football’s inclusion in the 2028 Olympics and encourage more women to participate. The dynamic storyline depicted Flores evading celebrities, staff, and even her mother to protect her flag.

“We understood we were undertaking something significant—something that would resonate deeply and empower countless women and girls,” Flores notes, adding that she shared an off-camera moment with her hero, King.

A Star in Her Own Right: On-Field Dominance and Leadership

Today, Flores stands as a star in her own right. After winning medals as a teenager, the quarterback led Mexico to a gold medal at the 2022 World Games against the United States, tallying four touchdowns in a commanding 39-6 victory. In 2023, she played offense in the Pro Bowl, but her proudest role is serving as captain of the Mexican national team.

Diana Flores has captivated both on-field audiences and global brands—including Under Armour, Oakley, and Neutrogena—due to her role in elevating flag football’s visibility. Crucially, she has remained focused on her core passion for competition.

The Science of Flag Football Training

“Flag football athletes progress through distinct training phases,” she explains. “Preseason focuses on endurance, resistance, and conditioning. Then, we shift to developing explosiveness and on-field agility. Finally, we dive into the strategic, football-specific aspects of the game.”

“As a quarterback, consistent reps are essential to sync with wide receivers and refine that aspect of the game—it’s incredibly engaging,” she adds. “I’m fortunate to have an exceptional support system: my national team teammates, coaches, and my academic community. I’m set to graduate with a master’s degree in Innovation, Enterprise, and Development, yet I still train with my college team. Building dreams truly takes a village—and that’s one of the most rewarding parts.”

“Many assume being a quarterback is solely about arm strength,” Flores observes. “While arm strength is critical, you also need speed and power to buy time for wide receivers and deliver precise throws.”

Foundational Strength and Athleticism

“Free weightlifting—particularly squats—is non-negotiable in my training schedule,” Flores states. “Deadlifts and power cleans are also key. I’m currently focusing on the snatch, which requires significant mobility. Heavy lifting builds the foundational strength needed for performance.”

“Once you’ve built muscle, power, and strength, the next question is: How do you apply it on the field?” Flores asks. She emphasizes that box jumps and resistance band exercises are vital for maintaining flexibility and developing the explosive power required for competition.

Advice for Aspiring Athletes

“A strong starting point is consistent repetition,” she advises. “For wide receivers, that means daily catches—aim for 50 to 100 balls until it becomes second nature. Progress depends on your work ethic and drive to improve. Prioritize on-field agility and consistent footwork practice, whether daily or weekly. To excel as an athlete, however, you must focus on overall athleticism—and that means hitting the gym. Lift heavy weights; don’t shy away from it. Then, pair that with smart, sport-specific preparation.”

Inspiring the Next Generation

Diana Flores is passionate about sharing her enthusiasm and knowledge of flag football, frequently participating in clinics to inspire the next generation. “When I started, I wasn’t even allowed on the football field,” she reflects. “Today, flag football boasts over 20 million players across 100+ countries, with college scholarships available in both Mexico and the U.S. As an Olympic sport, it’s opening unprecedented doors for women and girls to dream larger than ever. Being part of this journey has been extraordinary.”

To follow Diana Flores’ upcoming journeys to the 2025 World Games and 2028 Olympics, visit her Instagram here!