Sorry, there's not a single downloadable document that really works that way. We actually did one ages ago, but nothing at all recent. This forum is likely the best you've got. The in-game help file is ok, but not the most user-friendly.
Lots of thread shave been posted and answered here that could serve as a collective guide of sorts, but feel free to drop questions as you have them.
For what it's worth, the in-game buttons saying "Recommend" can be a very nice crutch to quickly and satisfactorily get you past some of the more intimidating moments in the game, like a completely blank depth chart or game plan or playbook.
Online leagues - a number still going,
forum here with links.