Train to a Number. Not a Feeling.
Every athlete is assessed, profiled, and placed in the block that targets their specific limiting factor. OVR technology measures every session. You'll know exactly what changed — and why.
Lone Star TFC exists to compete. We are an Athletic Club built on the love of track & field — and on the training systems that prepare athletes to perform when it counts.
Two memberships. One development system.
Two athletes can run the same 40-yard dash time and need completely different training. One is Force Limited — they need to build more power off the ground. The other is Velocity Limited — they need to express the power they already have at higher speeds. The diagnostic tells us which one your athlete is. The block trains the deficit. The re-test at the end of every block shows you exactly what changed.
Speed & Performance
Multi-Sport Athletic Foundation
Built for football, soccer, basketball, and multi-sport athletes who want to improve baseline quickness year-round — without a multi-month seasonal commitment. Two sessions per week develop the movement patterns, acceleration mechanics, and strength base every sport demands. Predictable monthly billing. Train through the school year.
- Linear speed & acceleration mechanics
- Upper & lower body strength foundation
- Core stability and posture
- Deceleration and change of direction
- Sprint drills and form running
Multi-sport athletes ages 11+ — football, soccer, basketball, baseball — who want to get faster and stronger year-round without disrupting their school sport schedule.
Speed & Performance Pro
Full Athletic Development Program
The complete development program for serious athletes. Three sessions per week combine sprint mechanics with explosive strength training — Olympic lifting derivatives, plyometrics, and barbell work — to build the full athletic profile. This is where athletes make the biggest measurable jumps in speed, power, and sport performance.
- Progressive acceleration & top-end speed mechanics
- Olympic lifting derivatives for power and rate-of-force development
- Plyometrics and reactive power
- Barbell strength progressions
- Lateral quickness and agility
- Periodized block programming
Athletes ages 14+ ready to commit to a full development program. Best for multi-sport athletes, track athletes, and those preparing for a competitive season who want the biggest performance gains.
From Day One to the Parent Portal — Here's the Full Picture
Most programs hand you a schedule and a price. We hand you a system. Here's exactly what happens from the moment your athlete walks in the door.
Assessment
Week 0We find out where your athlete actually is
Before any training begins, your athlete goes through a structured 90-minute initial intake. Session 1 establishes every baseline number we'll use to measure progress for the entire program — so we do it right.
Anthropometrics first: body mass, height, and limb measurements for force normalization.
Jump Battery (15–20 min): Squat Jump, Countermovement Jump, and Drop Jump — three best attempts each, two minutes rest between. We compute the CMJ/SJ ratio and RSI from the best drop jump attempt.
Sprint Battery (25–30 min): Three maximal-effort sprints through a gate array at 0m, 10m, 20m, and 30m. Best split at each gate is recorded. Five minutes full rest between reps. Standing two-point start, self-initiated — no auditory cue.
Asymmetry Screen: Single-leg horizontal hop and single-leg drop jump, three attempts each leg. We flag any asymmetry greater than 10% between limbs.
This data is the anchor for every future comparison. Errors in Session 1 compound into false conclusions about adaptation — which is why we invest the full 90 minutes to get it right.
Profiling
Data-DrivenWe identify the limiting factor
OVR Performance hardware gives us laser-accurate numbers — not estimates. We map your athlete's force-velocity profile: are they force limited, velocity limited, or balanced? That profile determines which of the Four Blocks they train in. No guessing. No one-size-fits-all.
Block Assignment
PersonalizedTraining is built around the deficit, not a generic plan
Your athlete is placed in the block that targets their specific limitation — Force, Velocity or Balanced. Every drill, every lift, every sprint in that block has a reason. The block is the decision. The drills are the expression.
Video Analysis
VisualEyesWe show your athlete what we see
VisualEyes records sprint mechanics and movement patterns every session. Frame-by-frame analysis means technical feedback your athlete can see — not just hear. When a coach says 'your heel is coming up too early,' your athlete can watch it happen. That's how technique actually changes.
Mid-Block Check
Week 4We adjust at Week 4 — not Week 8
At the midpoint of every block, coaches assess progress and adjust the second half accordingly. If an athlete is ahead of schedule, we push harder. If they need more time on a quality, we give it. The plan adapts to the athlete — not the other way around.
Mini Combine
Week 8Every block ends with objective proof
Week 8 is testing day. The same test battery from Day 1 runs again. You see the numbers side by side — before and after. Not a coach's opinion. Not a feeling. Objective data that shows exactly what eight weeks of structured training produced.
Parent Portal
Always AccessibleYour athlete's data lives in one place
After every testing window, your athlete's speed profile, RSI score, force-velocity data, and test history are updated in the Parent Portal. You can see where they started, where they are now, and what the next block is designed to develop. No more wondering if training is working.
The 8-Week Block Rhythm
Every 8-week block follows the same periodization structure — for both the Speed & Performance and Speed & Performance Pro Programs. Training load, intensity, and testing are all built into the calendar so athletes peak at the right moment.
Conducted during Weeks 7 & 8 of the previous block. Establishes baselines for the incoming block — speed, power, and movement quality.
Reduced volume and intensity. Tissue recovery, movement prep, and re-introduction to training demands.
Training volume increases. Athletes begin accumulating work in the primary qualities for this block.
Peak volume and intensity for the first half of the block. The body is pushed to adapt.
Mid-Block Check conducted during and aligned with the Event-Specific Clinic that Saturday. Coaches assess progress and adjust the second half of the block accordingly.
Second recovery window. Consolidates adaptations from the first half before the final push.
Volume rebuilds. Athletes carry the adaptations from the first half into the second accumulation phase.
Peak volume and intensity for the second half. Athletes are primed for testing. Week 0 Evaluations for the next block begin.
Block-closing Mini Combine and Week 0 Evaluations for the next block. Conducted during and aligned with the Event-Specific Clinic that Saturday. Results guide placement and programming for the next 8 weeks.
Progress Is Measured, Not Assumed
Every athlete is tested at the start and end of each block. Progress is measured, not assumed.
Acceleration out of the starting position — the most sport-relevant speed metric. Splits 10m, 20m, 30m
Full sprint speed and top-end velocity over a standard distance.
Lower body explosive power — a direct indicator of athletic development.
Horizontal power output and hip extension strength.
Change of direction speed and lateral quickness.
Total lower body strength — tracked for athletes in the Explosive track.
Performance Technology
Professional-Grade Testing Equipment
Every athlete in the Athletic Health & Performance program is tested with the same tools used by college and professional programs. Numbers don't lie — and neither does video.
Laser-accurate sprint timing, jump measurement, and lift force data. Every testing window produces objective numbers — not estimates.
Sprint mechanics and movement patterns recorded and analyzed frame-by-frame. Technical feedback your athlete can see, not just hear.
In-Season Maintenance
Punch Cards
60-day expiry. Best for athletes in-season who need to stay sharp without a full weekly commitment.
Get StartedAdd Competition Track
Already in a Speed & Performance membership? Add the competitive track layer for a one-time seasonal fee.
- TAAF, AAU, USATF meet preparation & coordination
- Coach-led meet-day support
- Team Uniform
- Team administration and communications
- Access to all Lone Star TFC competitive events
Parents obtain AAU and USATF memberships directly. Meet registration fees are not included in the add-on fee.
Where We Train
Which membership fits your athlete?
Recurring monthly membership for multi-sport athletes. Two sessions per week develop acceleration mechanics, strength foundation, and movement quality year-round. No seasonal commitment required.
Get startedThe full development program. Three sessions per week combine sprint mechanics with explosive strength training for athletes ready to make the biggest measurable gains in speed and power.
Get started6-session pass ($150 / $25 per session) or single drop-in ($30). No monthly commitment — ideal for athletes currently playing a school sport who need to keep their mechanics sharp on an unpredictable schedule.
Get startedFor athletes who want to compete under the Lone Star TFC banner. Added on top of a Speed & Performance or Speed & Performance Pro membership. Parents obtain AAU and USATF memberships directly. Meet registration fees are not included.
Get startedYour Athlete's Pathway Guide
Not sure where your athlete fits? Our parent-friendly guide explains the Development, Performance, and Elite pathways — what each means, what you'll see, and how athletes progress.
"I have two kids in Daryll's speed & strength program — my son for three years and my daughter for two — and it's been a game changer for both of them. They've grown stronger, more conditioned, and more technically sound. The program keeps them in shape year round and teaches them how to turn natural athletic ability into sport-specific performance. Their success in school track and LSTFC summer track, including multiple medals in sprints and jumps, is a direct result of this training."
Ready to Get Started?
Spots are limited so every athlete gets the attention they need. Complete the athlete intake form and we'll confirm placement and next steps within 24 hours.