Weekly Tracker: Check the Box, Count the Contacts, Read Your Legs

Your lab notebook for the preseason. Two minutes after every session.

Session: ________ This session's contact budget: ________ per week

My process goal this session: ______________________________

How I will measure it: ______________________________

Week ____ of 16

	Day 1	Day 2	Day 3	Day 4 (optional)
Done (check)	☐	☐	☐	☐
Tendon routine	☐	☐	☐	☐
Hold seconds, effort (half, hard, max)
Contacts today
Legs next morning (circle)	G Y R	G Y R	G Y R	G Y R
Where it hurts, if anywhere

Contacts this week: ______ of ______

One win this week: ______________________________

G, green: legs feel normal, or mild soreness gone by morning. Train as planned.
Y, yellow: heavy or achy. Tendon routine and walking drills only, fewer jumps tomorrow. Two yellows in a row: cut the rest of the week by 30%.
R, red: pain, or worse the next morning. No jumping or sprinting. Tell a coach or parent.

Session	Contacts per week
Session 1, weeks 1 to 4	up to 40
Session 2, weeks 5 to 8	40 to 80
Session 3, weeks 9 to 12	80 to 150
Session 4, weeks 13 to 15	100 to 150
Week 16, easy week before practice	under 50

Every hop, bound, pogo landing, and takeoff counts as one. Standing drills count half.

Once a session, text your coach one clip and one line: what you changed and what happened. ☐ Sent this session.

Go deeper: Season Planning and Periodization for how coaches track load across a full season.