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!
summer 2026 unlimited
Monday / Tuesday / Thursday – Agility, Plyometrics, and Resistance Training
• High School: 6:30–7:45 AM
• High School: 7:45–9:00 AM
• Middle School (6–8th): 9:00–10:15 AM
• FUNdamentals (2–5th): 10:30–11:15 AM
• Middle School (6–8th): 3:00–4:15 PM
• College / Transitional: 4:30–6:00 PM
Wednesday – Max Velocity Training
• High School: 6:45–7:45 AM
• High School: 7:45–8:45 AM
• Middle School (6–8th): 9:00–10:00 AM
• FUNdamentals (2–5th): 10:30–11:15 AM
• Middle School (6–8th): 3:00–4:15 PM
• College / Transitional: 4:30–6:00 PM
Friday – Yoga for Athletes Recovery Sessions
4a seasonal offerings
Before School Training
Mondays & Wednesdays | 6:15-7:15am | Grades 6–12
If you love 4A but your spring schedule is packed, here’s your chance to keep leveling up with elite performance training.
Spring fills up fast with school sports, AAU, club seasons, travel. This option gives athletes a structured, consistent way to build strength, speed, and resilience without fighting for time later in the day. Getting better doesn’t have an off-season.
Each session is focused, efficient, and built around progressive performance development. Athletes will train in a high-accountability environment, led by a professional staff before the school day even starts. This membership includes free Yoga for Athletes on Sundays.
In-Season Track & Field Training
Sundays | 5:00-6:00 | Grades 7–12
For Track & Field athletes Grades 7-12: 30 minutes of technical sprint work focused on mechanics, acceleration fundamentals, and resisted drills to reinforce efficient positions without adding extra sprint volume to your week.
The second half of the session is dedicated to targeted in-season resistance training designed to maintain strength, power, and durability so athletes stay healthy and strong throughout the season.
Program Dates: March 8th - May 24th
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.
Spring Softball/Baseball Prep
Tuesday, Thursday | 4:00-5:00pm | 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.
7-12th Grade Volleyball Training
Monday | 1:30-2:30pm | Wednesday | 4:00-5:00 | Grades 6–12
The Baseball/Softball Prep Performance Training Program is an off-season development program for middle school and high school athletes built to prepare the body for the demands of baseball and softball.
What You’ll Gain:
Sunday sessions emphasize shoulder and arm care as part of a broader prehabilitation approach, alongside core strength and agility work to support efficient throwing mechanics, movement quality, and long-term durability.
Wednesday sessions focus on power, strength, and speed development, building the total-body force production and explosiveness needed for hitting, sprinting, and high-intensity game play.
Athletes train with experienced performance coaches using progressive, age-appropriate programming that balances performance development with injury risk reduction, ensuring improvements that transfer directly to the field.
This program is ideal for baseball and softball athletes in grades 6–12 seeking structured, purposeful preparation heading into their competitive season.
Sunday, Wednesday | 7:00-8:00pm | Grades 8–12
Get ready to dominate the metrics that scouts care about most: 40-yard dash, broad jump, pro agility, and vertical jump. This program is designed for athletes who want to run faster, jump higher, and improve explosiveness. Perfect for athletes gearing up to attend recruiting combines this offseason.
Program Options:
* 1x/week: Sundays – ideal for in-season athletes or busy schedules
* 2x/week: Sundays & Wednesdays – maximize gains in speed and jumping
Program Dates:
* Start: Sunday, March 1
* End: Sunday, April 19
* Time: Sundays | Wednesdays 7:00 - 8:00 PM
What You’ll Gain:
* Improve your 40-yard dash acceleration & top-end speed
* Boost your vertical jump and broad jump explosiveness
* Sharpen your pro agility shuttle & change-of-direction quickness
* Plyometric & lower-body power work to elevate every metric
* Precise Pre-, Mid-, and Post-Testing using VALD digital timing systems
Why This Helps Combine Athletes:
Scouts aren’t just looking at your game tape - they’re measuring athleticism. Our program targets exactly what combines test:
* 40-Yard Dash: Sprint faster and stand out
* Vertical Jump: Explode higher for position advantage
* Broad Jump: Build horizontal power & core strength
* Pro Agility Shuttle: Quick, controlled changes of direction
Pricing:
* Individual: 1x/Week: $150 | 2x/Week: $250 | 10-Session Pass: $175 | Drop-In: $20
* Small group sessions available on request (2-5 athletes)
Spring Football Combine Prep
Sundays | March 1 – May 10 | 4:30–6:00 PM
A purpose-built training phase for athletes committed to competing in college. This program bridges the gap between high school training and college summer programs so athletes arrive prepared—not behind. This program is only for high school athletes committed, or intending to commit, to playing college athletics.
Program Highlights:
• Direct collaboration with college strength & conditioning staffs
• Training aligned with college lifts, terminology, and expectations
• College-level strength, power, and speed development
• Emphasis on durability, movement quality, and load management
• Individualized programming within a high-performance group setting
• FREE ACCESS TO RECOVERY SPA SERVICES INCLUDED
Why It Matters:
Athletes enter summer training understanding expectations, handling higher workloads, and reducing injury risk during the most demanding transition phase.
Spots are limited. Registration closes February 22.
College Prep Training Program
Our 1:1 performance training provides athletes with a fully individualized program designed to maximize strength, speed, power, and injury resilience. Each session is tailored to the athlete’s sport, position, and current performance level, allowing for focused coaching, precise technique development, and measurable progress. With dedicated attention from a qualified performance coach, athletes receive customized training, ongoing feedback, and structured progression to help them reach their full athletic potential.
Program Highlights
* Individualized training program based on sport, position, and athlete needs
* One-on-one coaching with real-time feedback and technique correction
* Development of strength, speed, power, and agility
* Injury prevention and movement quality focus
* Performance testing and progress tracking
* Flexible scheduling to fit training and competition demands
1:1 training options:
6 weeks
12 weeks
20 weeks
1:1 Performance Training
N4A
nutrition for athletes
Allie Gerber
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
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.
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