All coaches on staff are certified trainers or dietitians
Training and nutrition coaching for optimal performance
Let's do this!
- Train like an athlete, not a general gym-goer—with programming built specifically to improve strength, speed, power, and performance.
- Work with coaches who understand your game—former collegiate athletes who know what it takes to compete at the next level.
- Gain a competitive edge—through intentional, science-backed training that translates to real results on the field, court, or track.
- Join a community that pushes you to be your best—surrounded by athletes who share your drive, discipline, and goals.
Are you ready to start:
where athletes go to level up their game
A modern facility built for athletes, offering specialized divisions like Yoga for Athletes (Y4A) and more to come.
Athlete-Centered Environment
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A staff of certified coaches and specialists who understand athlete development, safety, and competitive performance.
Professional Coaching Team
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Expertly designed sessions that improve strength, speed, agility, and endurance for athletes at every level.
Performance Training Programs
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What makes 4A standout:
4A Membership
punch Passes
Unlimited Membership
2-5 GRADE 5 SESSION PASS
2-5 GRADE 10 SESSION PASS
6-12 GRADE 5 SESSION PASS
6-12 GRADE 10 SESSION PASS
Grades 6–12: $250/month
Grades 2–5: $100/month
Includes all sessions, Yoga for Athletes, and a free drink from The Every Bar!
4a seasonal offerings
House of Speed: Track & Field
Sundays & Wednesdays | 7–8pm | Grades 7–12
This program is built for athletes preparing for the upcoming track season.
Training focuses on acceleration, max velocity, and sprint mechanics using the same systems and coaching standards seen at the collegiate level.
Enrollment is capped to maintain high-quality instruction.
This program is built for track & field athletes - sprinters, middle-distance runners, jumpers, and throwers - to develop explosive speed, power, and technical mastery. Every session is coached by current and former Division I track & field athletes and coaches, providing hands-on instruction and individualized feedback on every rep.
Program Highlights:
Acceleration & Sprint Mechanics: Improve starts, drive phase, and top-end speed.
Throwing Power & Explosiveness: Build strength and coordination to maximize distance.
Movement Efficiency & Body Control: Learn proper technique and event-specific movement skills.
Hands-On Coaching: Receive direct feedback and corrections from experienced D1 athletes and coaches.
Athlete-Focused Design: No endless conditioning - every drill is intentional and performance-driven.
Sunday Elite In-Season Training
This program supports in-season athletes by maintaining strength, explosiveness, and durability throughout competition.
It is consistently one of our most sought-after offerings. Black Friday is the only opportunity to join at a discounted rate.
This program combines velocity-based strength training with elite-level coaching principles used at collegiate and professional levels to keep athletes explosive, healthy, and game-ready.
Program Highlights:
Velocity-Based Strength Training: Real-time feedback ensures every rep builds power and speed efficiently.
Professional Performance Systems: Evidence-based programming for strength, power, and explosiveness.
Mobility, Recovery & Durability: Movement prep, injury-prevention, and recovery protocols to keep athletes fresh.
In-Season Power & Speed Development: Maintain vertical, first-step quickness, and overall explosiveness.
Yoga for Athletes: Immediately after every session to enhance flexibility and recovery.
Moratorium Week Access: Stay on track during mid-season breaks.
Discounted Recovery Services: Performance physical therapy, cold plunge, sauna, and compression boots at reduced rates.
Off-Season Strength & Speed
Monday, Tuesday, Thursday | 4:15–5:30pm | Grades 6–12
These structured four-week training blocks are designed to build strength and power outside of sport.
This sale offers the most affordable entry point into consistent, coach-led development all year.
Program Highlights:
Strength & Power Development: Build a strong foundation through progressive resistance training that increases total-body strength and force production.
Explosive Jump & Plyometric Training: Enhance vertical jump, first-step quickness, and overall explosiveness.
Speed & Agility Mechanics: Improve sprint form, acceleration, and cutting mechanics that translate directly to sport performance.
Mobility & Stability Training: Develop movement efficiency and durability to stay healthy throughout the season.
Yoga for Athletes: Included at no additional cost to improve flexibility, recovery, and injury prevention.
Performance Tracking: All athletes will be regularly tested and monitored for various performance metrics
Discounted Recovery Services: Access performance physical therapy, compression boots, cold plunge, and sports nutrition at reduced rates.
Winter Volleyball Training
Monday, Tuesday, Thursday | 5:30–6:30pm | Grades 7–12
This volleyball-specific program focuses on vertical power, jump mechanics, lateral movement, and strength development.
It is one of our most popular seasonal offerings, and Black Friday provides the lowest pricing available.
What You’ll Gain:
Strength & Power: Build lower-body strength for higher jumps and stronger swings.
Speed & Agility: Enhance quickness for digs, lateral movement, and court coverage.
Vertical Jump: Targeted plyometrics and resistance training to add inches to your jump.
Injury Prevention: Core, shoulder, and knee stability exercises to stay healthy all season.
Volleyball-Specific Conditioning: Train to maintain energy through long matches.
Yoga for Athletes: Included to improve recovery, mobility, and flexibility.
Home for the Holidays
December 15 – January 8 | Monday, Tuesday, Thursday | 2:00–3:30pm
Designed for high school and college athletes returning home for winter break, this program delivers comprehensive training during a critical performance window.
Enrollment is limited to preserve training quality.
Stay ahead while home for the holidays with personalized programming tailored to your sport and university training methods.
What You’ll Gain:
Speed, agility, strength, mobility, and stability
Expert coaching every session
Free access to Y4A in Brookings & Sioux Falls
Optional add-ons: discounted physical therapy and nutrition services
From former Division I athletes and coaches to doctorate-level movement experts, the 4A Performance coaching staff brings together a rare combination of elite competitive experience and advanced clinical knowledge. This level of depth and range within one coaching staff is uncommon and not easy to find in a single training environment.
Our coaches have lived the demands of high-level sport and understand what it takes to prepare the body for performance while minimizing injury risk. This unique blend allows us to bridge the gap between performance training and movement health, ensuring athletes train with both intensity and intention.
Every athlete is coached with purpose, attention to detail, and a long-term development mindset. Regardless of age or level, 4A Performance coaches are committed to building strong, fast, and resilient athletes who are prepared not just to compete, but to sustain success over time.
If you’re an athlete or coach looking to be part of an athlete-centered environment that values high standards, continuous growth, and doing things the right way, we invite you to apply to be part of the 4A Performance coaching team.
coaches
N4A
nutrition for athletes
Allie Steffenson
MS, RD, LN
About
What's Included
Pricing
Training hard is only part of the equation, how you fuel matters just as much. Proper nutrition gives athletes the energy to perform, the nutrients to recover, and the foundation to grow stronger. Without it, even the best training can fall short. That’s why we created N4A, Nutrition For Athletes. N4A offers personalized coaching for athletes - helping you learn what, when, and how to eat to maximize your training, recovery, and results.
Athletes can work 1:1 with our certified nutrition professional through single sessions or discounted session packages, each tailored to your unique goals, schedule, and sport.
If you’re looking to take it team-wide, we also offer customized group sessions and presentations designed to educate and empower athletes to fuel for peak performance together.
- 1:1 personalized work
- Nutrition education founded in nourishing your performance, development and recovery.
- Personalized experience + adapting to your growth through the sessions
- Adapting to YOUR life (personal, financial, work, family)
- Learning how to build meals to fuel your workouts adequately.
- Learning how to optimize nutrition for performance.
- Meal timing strategies
- Inner mindset and emotional work
- Accountability
- Check-ins with Allie
Single sessions
Packages:
3
5
Team Presentations
Cost dependent on number of sessions, travel, number of athletes, etc. Inquire directly with Allie.
allie@bwellbrookings.com
$80/session - $240
45 min: $100/session
$75/session - $375
more to explore
