Training Log — Basketball
Training Log — Basketball
Living journal for basketball athletes. Tracks phase, main lifts, jump results, sprint times, change of direction, and knee/ankle health.
How to Use This Log
- Log every session — lifts, jumps, sprints, COD work.
- Track jump results and total ground contacts per session.
- Track knee and ankle status. Anything other than Fresh or Normal is a red flag.
- Rate landing quality (1-10) every jump session.
- Weekly reflection every Sunday. Phase testing at end of off-season and pre-season.
Knee / Ankle Status Scale
| Status | Description |
|---|---|
| Fresh | No tightness, no fatigue |
| Normal | Slight fatigue, expected |
| Tired | Noticeable fatigue, reduce jump |
| Tight | Tightness or minor discomfort — no max jumps today |
| Pain | Stop. Rest. See a professional if it persists. |
Landing Quality Scale
| Rating | Description |
|---|---|
| 10 | Perfect — soft landing, knees over toes, , quiet |
| 8-9 | Very good — minor foot noise, knees tracking well |
| 6-7 | Acceptable — some knee valgus, loud landing |
| 4-5 | Poor — visible valgus, hard landing, needs correction |
| 1-3 | Bad — stop and reset. Landing mechanics must be trained, not ignored. |
Progression Reminders
- Off-season: add 5-10 lbs per week to main lifts, increase jump volume slowly.
- Pre-season: maintain lifts, sharpen jump and cut.
- In-season: 2 lifts per week, maintenance jumps only.
- every 6-8 weeks (off-season) or 4-6 weeks (in-season).
- Landing mechanics every jump session.
- ACL prevention work every session — no exceptions.
Daily Entry Template
Date: ______________________
Position: ______________________
Phase: [ ] Off-season [ ] Pre-season [ ] In-season [ ] Post-season
Session: [ ] Lower + Power [ ] Upper + Skill [ ] Lower + Sprint [ ] Upper + Conditioning [ ] Maintenance [ ] Game/Practice [ ] Rest
Freshness (1-10): ______
Knee status (start): [ ] Fresh [ ] Normal [ ] Tired [ ] Tight [ ] Pain
Main Lift
Lift: ______________________ Weight: ______ Sets x Reps: ______ : ______
Jump Work
Type: ______________________ Result: ______ Contacts: ______
Landing quality (1-10): ______
Sprint / COD Work
Distance/Drill: ______________________ Time: ______
ACL Prevention
- Single-leg strength work
- Nordic curls
- Lateral band walks
- Balance work
- Landing drills
Knee status (end): [ ] Fresh [ ] Normal [ ] Tired [ ] Tight [ ] Pain
Notes
Weekly Reflection (Every Sunday)
Week of: ______________________
Phase: ______________________
Sessions completed: ______
1. Best jump this week: ______
2. Total jump contacts this week: ______
3. Any knee or ankle issues?
4. Landing quality trend: [ ] Improving [ ] Holding [ ] Needs work
5. One adjustment for next week:
Phase Testing (End of Off-Season / Pre-Season)
Date: ______________________
Phase completed: [ ] Off-season [ ] Pre-season
Bodyweight: ______
| Test | Result | Notes |
|---|---|---|
| Vertical jump | ||
| Standing broad jump | ||
| 10m sprint | ||
| 30m sprint | ||
| 5-10-5 shuttle | ||
| Back squat 3RM | ||
| Trap bar deadlift 3RM | ||
| Pull-up (max reps) |
Change from prior phase:
| Test | Prior | Current | Change |
|---|---|---|---|
| Vertical jump | |||
| 10m sprint | |||
| Back squat |
Season Review (End of Season)
Season: ______
1. Best on-court moment:
2. Strength and jump maintained through season? [ ] Yes [ ] Mostly [ ] Lost significant
3. Any injuries?
4. Off-season plan: [ ] Rebuild strength + jump [ ] Rest [ ] Sport-specific focus
Auto-Generation Rule
When 80% of blank pages are filled, new blank pages auto-generate.
Related Resources
- Basketball Program README
- Basketball Training (concept)
- Sport-Specific Training (concept)
- Power (concept)
- Speed (concept)