Lone Star TFC
Progressive Academy
A three-gate skills clinic series for Sprints, Jumps, Throws, Distance, and Hurdles — held Fall, Winter, and Spring, 1–2 Saturdays per month. Athletes earn their way through each gate, building the mechanics, confidence, and competitive readiness to perform at the next level in their event.
The Concept
Every Event. Earned Access.
Progressive Academy covers all five track & field event groups — Sprints, Jumps, Throws, Distance, and Hurdles. Every gate is coached by an event specialist, so your athlete gets instruction built for their discipline, not a one-size-fits-all session.
And it isn't open enrollment for every gate — athletes earn their way forward. Gate 1 is open to anyone. Gate 2 requires Gate 1 completion or a coach assessment. Gate 3 is reserved for active LSTFC athletes and Gate 2 graduates. The goal isn't just attendance — it's progression.
Introduce athletes to speed mechanics and event groups
Prepare athletes to make school teams and advance
Keep athletes active and developing all year long
Sharpen competitive readiness before each season
The Three Gates — Sprints, Jumps, Throws, Distance & Hurdles
Earn Your Way Forward
Gate 1
Foundation Clinic
Who qualifies: Any athlete — no prior experience required
Ages 7–18
Clinic Focus
- Introduction to sprint mechanics & body control
- Basic acceleration and deceleration patterns
- Foundational jumping and landing technique
- Event awareness — Sprints, Jumps, Throws, Distance, Hurdles
- Building athletic confidence in a structured environment
Outcome
Athletes leave with a clear understanding of their event group and the mechanics foundation to advance.
Gate 2
Development Clinic
Who qualifies: Gate 1 graduates or coach assessment
Ages 9–18
Clinic Focus
- School team preparation and tryout readiness
- Event-specific skill development (event group assigned)
- Competitive readiness — starts, exchanges, approach runs
- Strength and power introduction for sport performance
- Advancement toward LSTFC full-program eligibility
Outcome
Athletes are prepared to make school teams, compete at entry-level meets, and advance to Gate 3 or full-program enrollment.
Gate 3
Performance Clinic
Who qualifies: Active LSTFC athletes or Gate 2 graduates
Ages 10–18
Clinic Focus
- Season sharpening — Indoor, Spring, or Summer prep
- Race execution, relay exchange mastery, event-specific peaking
- Combine and showcase preparation
- Advanced biomechanics application
- Competitive mindset and performance under pressure
Outcome
Athletes enter their next competitive season at peak readiness with a clear race plan and sharpened mechanics.
The Pathway
Where Does It Lead?
Gate 1
Foundation Clinic
Any athlete
Gate 2
Development Clinic
Qualified entry
Gate 3
Performance Clinic
Restricted entry
Full Program
LSTFC Training
Year-round athlete
Active LSTFC full-program athletes receive Gate 3 at a discounted rate — rewarding year-round commitment.
Annual Calendar
Three Seasons. Year-Round Relevance.
Clinics run 1–2 Saturdays per month across three seasons. Dates are announced 4–6 weeks before each series opens.
Fall Series
September – November
School team prep, foundational skill-building, and indoor season readiness
Available Gates
Gates 1 & 2
Winter Series
December – February
Indoor season sharpening, advancement clinics, and spring season preparation
Available Gates
Gates 2 & 3
Spring Series
March – May
Spring season prep, school team advancement, and summer season entry
Available Gates
Gates 1, 2 & 3
Pricing
Simple. Transparent.
$85 / 3-pack
Save $5
$90 / 3-pack
Save $15
$105 / 3-pack
Save $15
Active LSTFC athletes Active LSTFC athletes receive Gate 3 at a discounted rate. Contact us for your member pricing.
The Coaches
Expert Event Coaches
Progressive Academy clinics are led by LSTFC's events coaching staff — specialists in Sprints, Jumps, Throws, Distance, and Hurdles. Each clinic is coached by the person who knows that event best.
Sprints & Relays
Acceleration mechanics, max velocity, relay exchange technique
Jumps
Long jump, triple jump, high jump — approach, takeoff, and landing
Throws
Shot put, discus, and javelin — rotational power, release mechanics, and approach
Distance
Running economy, pacing strategy, and aerobic development for 800m and up
Hurdles
Lead leg, trail leg, stride pattern, and race execution for 100m/110m/300m hurdles
Coach roster updated each season. View full coaching staff on the Coaches page.
Curriculum by Event Group
The Five Academies
Each event group has its own three-phase clinic progression. Athletes are placed in their academy at Gate 1 and advance through the same gate structure — with event-specific coaching at every level.
Sprints Academy
60m · 100m · 200m · 400m · RelaysThe Sprints Academy develops explosive, technically efficient sprinters through a progressive sequence that builds acceleration mechanics, top-end speed, and race execution from start to finish.
Clinic Progression
Phase 1 — Acceleration & Mechanics
- Block start & drive phase mechanics
- Acceleration posture & shin angle
- Arm action & stride cycle
- Sprint-specific mobility & activation
Phase 2 — Top-End Speed & Relay Skills
- Transition from acceleration to max velocity
- Upright sprint mechanics
- 4×1 & 4×4 exchange zones
- Speed endurance for 200m/400m
Phase 3 — Championship Preparation
- Race modeling for 60/100/200/400
- Curve mechanics & lane management
- Relay strategy & baton security
- Start to finish race execution
Seasonal Alignment
Jump Academy
Long Jump · Triple Jump · High JumpThe Jump Academy builds explosive, technically sound jumpers through progressive phases focused on approach mechanics, takeoff power, and landing efficiency.
Clinic Progression
Phase 1 — Approach & Mechanics
- Approach development (counting, rhythm, posture)
- Penultimate step mechanics
- Takeoff positioning
- Bounding & plyometric foundations
Phase 2 — Power & Technical Execution
- Horizontal vs vertical force application
- LJ/TJ phase mechanics
- High Jump curve + takeoff
- Landing mechanics
Phase 3 — Championship Preparation
- Full approach jumps
- Competition specific cues
- Phase integrity under fatigue
- Meet day strategy
Seasonal Alignment
Throw Academy
Shot Put · Discus · JavelinThe Throw Academy develops power, technique, and event-specific mechanics through a structured progression that builds consistency and competitive readiness.
Clinic Progression
Phase 1 — Technical Foundations
- Grip, stance, and release mechanics
- Glide/rotation fundamentals (Shot Put)
- Discus orbit + release angles
- Javelin approach + arm mechanics
Phase 2 — Power Development & Refinement
- Hip shoulder separation
- Lower body power sequencing
- Implement control
- Event specific strength patterns
Phase 3 — Championship Preparation
- Full throw execution
- Competition rhythm
- Sector management
- Meet day strategy
Seasonal Alignment
Distance Academy
800m · 1500m · 1600mThe Distance Academy builds efficient, confident middle distance athletes through progressive phases focused on mechanics, pacing, and race strategy.
Clinic Progression
Phase 1 — Mechanics & Aerobic Foundation
- Running form + posture
- Aerobic base development
- Stride efficiency
- Intro to pacing
Phase 2 — Speed Endurance & Race Skills
- VO₂ max development
- Speed endurance intervals
- Tactical positioning
- Mid-race decision making
Phase 3 — Championship Preparation
- Race modeling (800/1500/1600)
- Advanced pacing strategies
- Kick development
- Competitive simulations
Seasonal Alignment
Hurdle Academy
80m · 100m · 110m · 300m · 400m HurdlesThe Hurdle Academy develops athletes through a progressive sequence that builds rhythm, mechanics, speed, and race strategy.
Clinic Progression
Phase 1 — Foundations & Rhythm
- Lead leg / trail leg mechanics
- Hurdle approach rhythm
- 3 step & 4 step pattern development
- Mobility for hurdling
Phase 2 — Speed + Technical Refinement
- Acceleration into hurdle 1
- Hurdle clearance efficiency
- Race rhythm development
- Speed endurance for long hurdles
Phase 3 — Championship Preparation
- Race modeling for 80/100/110/300/400
- Competition specific spacing
- Advanced rhythm under fatigue
- Start to finish race execution
Seasonal Alignment
Common Questions
Quick Answers
Does my athlete need experience to attend Gate 1?
No. Gate 1 is open to any athlete ages 7–18 with no prior track & field experience required. It is the starting point for everyone.
How does my athlete advance to Gate 2 or 3?
Gate 2 requires completion of Gate 1 or a direct coach assessment. Gate 3 is reserved for active LSTFC full-program athletes or Gate 2 graduates. Advancement is earned, not purchased.
Can my athlete attend a clinic without joining the full program?
Yes. Progressive Academy clinics are standalone. Many athletes use Gate 1 and Gate 2 as a low-commitment entry point before enrolling in the full training program.
What event groups are covered?
Sprints, Relays, Jumps, Throws, Distance, and Hurdles. Athletes are placed in an event group at Gate 1 based on assessment and interest.
When are clinic dates announced?
Dates are announced 4–6 weeks before each seasonal series opens. Follow us on social media or check back here for updates.
Ready to Start?
Gate 1 Is Open Now
Any athlete. Any experience level. Register for the next Foundation Clinic and start the progression.