Training Log — Flag Football
Training Log — Flag Football
Living journal for flag football athletes. Tracks phase, speed results, COD times, body weight, and injury prevention work.
How to Use This Log
- Log every session — lifts, speed work, COD drills, conditioning.
- Track sprint times (10m, 40yd) and shuttle times regularly.
- Track body weight weekly — flag football rewards lean.
- Track hamstring and ankle status before and after every session.
- Weekly reflection every Sunday. Phase testing at end of off-season and pre-season.
Status Scale (Hamstring / Ankle)
| Status | Description |
|---|---|
| Fresh | No tightness, no fatigue |
| Normal | Slight fatigue, expected |
| Tired | Noticeable fatigue — reduce sprint |
| Tight | Tightness or minor discomfort — no max sprints |
| Pain | Stop. Rest. See a professional if it persists. |
Progression Reminders
- Off-season: add 5-10 lbs per week to main lifts, increase speed volume slowly.
- Pre-season: maintain lifts, sharpen speed and COD.
- In-season: 2 lifts per week, practice provides conditioning.
- every 6-8 weeks (off-season) or 4-6 weeks (in-season).
- Nordic curls 2-3x per week. Single-leg balance every session.
- Speed work on fresh legs — never when tired.
- Stay lean. Extra mass slows you down.
Daily Entry Template
Date: ______________________
Position: ______________________
Phase: [ ] Off-season [ ] Pre-season [ ] In-season [ ] Post-season
Session: [ ] Lower + Speed [ ] Conditioning + Agility [ ] Speed + COD [ ] Upper + Power [ ] Full Body (Maintenance) [ ] Game/Practice [ ] Rest
Freshness (1-10): ______
Hamstring status (start): [ ] Fresh [ ] Normal [ ] Tired [ ] Tight [ ] Pain Ankle status (start): [ ] Fresh [ ] Normal [ ] Tired [ ] Tight [ ] Pain
Main Lift
Lift: ______________________ Weight: ______ Sets x Reps: ______ : ______
Speed Work
Distance: ______ Time: ______
COD / Agility Work
Drill: ______________________ Time: ______
Body Weight
Today: ______
Injury Prevention
Nordic curl reps: ______
- Single-leg balance
- Copenhagen plank
- Lateral band walks
- Landing mechanics
- Hip flexor mobility
- Ankle mobility
Hamstring status (end): [ ] Fresh [ ] Normal [ ] Tired [ ] Tight [ ] Pain Ankle status (end): [ ] Fresh [ ] Normal [ ] Tired [ ] Tight [ ] Pain
Notes
Weekly Reflection (Every Sunday)
Week of: ______________________
Phase: ______________________
Sessions completed: ______
1. Speed work this week (total sprints): ______
2. Body weight trend: [ ] Up [ ] Steady [ ] Down [ ] On target
3. Any hamstring or ankle tightness?
4. Nordic curls done this week: [ ] 3x [ ] 2x [ ] 1x [ ] 0x
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 |
|---|---|---|
| 10m sprint | ||
| 30m sprint | ||
| 40-yard dash | ||
| 5-10-5 shuttle | ||
| Pro-agility shuttle | ||
| Vertical jump | ||
| Broad jump | ||
| Back squat 3RM | ||
| Nordic curl (max reps) |
Change from prior phase:
| Test | Prior | Current | Change |
|---|---|---|---|
| 40-yard dash | |||
| Vertical jump | |||
| Body weight |
Season Review (End of Season)
Season: ______
1. Best on-field moment:
2. Speed and agility maintained through season? [ ] Yes [ ] Mostly [ ] Lost significant
3. Any injuries?
4. Body weight change: ______
5. Off-season plan: [ ] Build speed + power [ ] Lean out [ ] Rest [ ] Position-specific focus
Auto-Generation Rule
When 80% of blank pages are filled, new blank pages auto-generate.
Related Resources
- Flag Football Program README
- Flag Football Training (concept)
- Football Training (concept — for skill position overlap)
- Sport-Specific Training (concept)
- Speed (concept)