Programs active · 312 athletes in training today 06:00 ET

Every Sport.
One System.

The same assessment-to-program architecture applies to every sport we train. What changes is the specialist, the movement vocabulary, and the performance markers.

7 sports Disciplines in one system
18 coaches Sport-specialist staff
90min Entry assessment per athlete
94% Level-advancement rate

Discipline 01 / 07

Football

Speed.
Strength.
Explosion.

Combine Prep Position Routes Force Production Pursuit Angles

Testing Protocol — Entry Assessment

40-Yard Dash — full electronic timing, hand-split at 10 yards seconds
10-Yard Split — acceleration phase isolate seconds
VBT Squat Peak Force — velocity-based transducer Newtons (N)
5-10-5 Pro Agility — directional change capacity seconds
Catching Radius & Route Efficiency Score — position-specific score / 100

Program Structure

Football blocks run 8 or 16 weeks, structured into a speed foundation phase (weeks 1–4), a force accumulation phase (weeks 5–8), and — in the 16-week track — a sport-skill integration phase with position-specialist work in weeks 9–14 and a combine-simulation peak in weeks 15–16. Every session logs velocity, force, and movement data against the baseline captured in entry assessment.

Key Metrics Tracked

Entry Benchmark 4.82s 40-yard avg entry
8-Week Target 4.62s 40-yard avg goal
16-Week Target 4.42s 40-yard avg goal

Discipline 02 / 07

Basketball

Vertical.
IQ.
Conditioning.

Vertical Leap Lateral Quickness Ball-Handling Court Vision

Testing Protocol — Entry Assessment

Vertical Leap — bilateral squat jump on force plate inches
Lateral Quickness — lane slide drill, 5 cycles timed seconds
3/4-Court Sprint — standing start to finish line seconds
Ball-Handling Efficiency — standardized dribble circuit, error count errors / 30s
Court-Vision IQ Score — pattern recognition protocol score / 100

Program Structure

Basketball blocks run 8 or 12 weeks. The 8-week intensive targets a single performance gap — most commonly vertical power or lateral quickness — with the final two weeks integrating conditioning for court-ready endurance. The 12-week development track adds a ball-handling and court-vision layer in weeks 9–12, with sport-IQ tested against the entry baseline at completion.

Key Metrics Tracked

Entry Benchmark 27.5" Vertical avg entry
8-Week Target 30" Vertical avg goal
12-Week Target 32.5" Vertical avg goal

Discipline 03 / 07

Track & Field

Mechanics.
Power.
Time.

Block Start Drive Phase Max Velocity Jumps & Throws

Testing Protocol — Entry Assessment

40m / 100m Split Time — electronic FAT gates seconds
Block Start Reaction Time — pressure-sensor block system milliseconds
Drive Phase Mechanics Score — 3D motion capture, 0–100 score / 100
Max Velocity Stride Position — IMU + camera analysis composite score
Event-Specific: Jump height / Throw distance — measured against USATF standards meters / cm

Program Structure

Track & Field blocks run 12 weeks, structured around the athlete's primary event. Sprint-focused programs begin with block-start and acceleration mechanics (weeks 1–4), layer in max-velocity position work (weeks 5–8), and peak with speed-endurance and event simulation (weeks 9–12). Jump and throw specializations substitute event-skill sessions from week five and include implement-work periodization for throwers.

Key Metrics Tracked

Entry Benchmark 10.81s 100m avg entry
8-Week Target 10.65s 100m avg goal
12-Week Target 10.52s 100m avg goal

Discipline 04 / 07

Soccer

Agility.
Endurance.
First Touch.

Yo-Yo Test 5-0-5 Change of Direction GPS Game Distance Technical Efficiency

Testing Protocol — Entry Assessment

Yo-Yo Intermittent Recovery Test (Level 2) — aerobic capacity proxy mL/kg/min
Linear Sprint Battery — 5m, 10m, 30m splits seconds
5-0-5 Change-of-Direction Test — reactive plant-and-cut seconds
First-Touch Error Rate — standardized ball-delivery drill, 20 reps errors / 20
GPS Game Distance Baseline — simulated 45-min match session km covered

Program Structure

Soccer blocks run 10 or 12 weeks. The first three weeks establish an aerobic base and correct acceleration mechanics. Weeks 4–7 focus on change-of-direction training and technical skill integration — first touch, 1v1 isolates, and position-specific patterns for keepers, defenders, midfielders, and forwards. The final three weeks introduce GPS-tracked match-load conditioning and progressive game-speed sessions.

Key Metrics Tracked

Entry Benchmark 48 mL VO2 proxy avg entry
8-Week Target 52 mL VO2 proxy avg goal
12-Week Target 56 mL VO2 proxy avg goal

Discipline 05 / 07

Baseball / Softball

Exit Velo.
Arm.
Rotation.

Exit Velocity Arm Strength Pop Time Rotational Power

Testing Protocol — Entry Assessment

Exit Velocity — Rapsodo bat sensor, 10 max-effort swings mph
Arm Strength — radar gun, outfield throw to third / home mph
Pop Time (Catchers) — receive to second base, 5 attempts averaged seconds
Sprint Home-to-First — standing start, full speed seconds
Rotational Power — medicine ball rotational throw on force plate kgm/s²

Program Structure

Baseball and softball blocks run 8 weeks with hitting, pitching, and fielding specialization tracks. The first four weeks build rotational power and posterior chain strength through velocity-based training. Weeks 5–8 integrate sport-specific mechanics: bat path efficiency for hitters, arm-care and pitch-plane mechanics for pitchers, and reaction time and first-step quickness for fielders. Catching-specific programs add pop-time mechanics and blocking technique from week two.

Key Metrics Tracked

Entry Benchmark 85 mph Exit velo avg entry
8-Week Target 89 mph Exit velo avg goal
12-Week Target 92 mph Exit velo avg goal

Discipline 06 / 07

Combat Sports

Reaction.
Power.
Capacity.

Anaerobic Capacity Grip Strength Reaction Time Work Rate

Testing Protocol — Entry Assessment

Wingate Anaerobic Cycle Test — 30-second all-out effort on cycle ergometer watts peak / watts avg
Grip Strength — bilateral Jamar dynamometer, 3 attempts each hand kg
Reaction Time — multi-light board stimulus-response protocol milliseconds
Explosive Power — bilateral countermovement jump on force plate Newtons (N)
Work Rate — 3×3-minute round simulation, actions per round logged actions/min (rounds)

Program Structure

Combat sports blocks run 8 or 12 weeks across boxing, wrestling, and MMA tracks. Weeks 1–3 baseline anaerobic capacity with high-intensity interval work and foundational strength. Weeks 4–6 introduce sport-specific power protocols — striking combinations on the force plate for boxing, explosive takedown entries for wrestling. The 12-week track adds a peaking phase in weeks 9–12 with simulated bout-conditioning and reaction-speed drills under fatigue.

Key Metrics Tracked

Entry Benchmark 320 ms Reaction time avg entry
8-Week Target 275 ms Reaction time avg goal
12-Week Target 248 ms Reaction time avg goal

Discipline 07 / 07

Swimming

Stroke.
Turn.
Distance.

Underwater Phase Stroke Rate Turn Efficiency VO2 Peak

Testing Protocol — Entry Assessment

15m Underwater Split — dolphin kick from push-off, touchpad to 15m gate seconds
Stroke Rate — cycles per minute at race pace, 25m effort cycles / min
Distance Per Cycle (DPC) — stroke efficiency metric, 25m timed effort meters / cycle
Turn Time — wall contact to 5m breakout, flip-turn protocol seconds
VO2 Peak — swim-specific incremental test to exhaustion mL/kg/min

Program Structure

Swimming blocks run 12 weeks across freestyle, backstroke, butterfly, and breaststroke tracks. The first four weeks establish dry-land strength and power — force plate jumps, band-resisted pulls, and ankle mobility work that directly transfers to underwater dolphin-kick efficiency. Weeks 5–8 integrate in-water mechanics: stroke analysis via underwater camera, turn refinement, and start optimization. The final four weeks build race-pace conditioning with periodized volume and event-specific taper work for collegiate or competitive preparation.

Key Metrics Tracked

Entry Benchmark 52 mL VO2 peak avg entry
8-Week Target 56 mL VO2 peak avg goal
12-Week Target 59 mL VO2 peak avg goal

Start with an Assessment

Every athlete
starts here.

Ninety minutes. Sport-specific. You leave with an Athlete Performance Profile and a clear development plan — built from the data, not a template.

Book an Assessment

Response within 24 hours · No program commitment required