Athlete Programs
Est. in 2011, our sports performance training programs are designed to improve strength and speed for long-term athlete development
Foundations
In our foundations class our main goal is to expose our athletes to various movement patterns, allowing them to understand and harness the full potential of their bodies. Athletes will learn how to move efficiently, develop fundamental strength, and enhance coordination.
Through a diverse range of games and challenges, athletes not only improve their physical skills but also sharpen their cognitive abilities, decision-making, and teamwork. From strategic team games to individual challenges, our programs are designed to keep athletes engaged, motivated, and constantly evolving. Our experienced coaches guide athletes through structured game-based sessions, ensuring a balance between fun and focused development.
Intermediate
All athletes will learn weight room navigation and the names of their movements. We will offer 3-4 week programs with progressive rep ranges. Starting with high reps, low weight to learn movements, then lower reps and heavier weight. Before progressing, athletes must know all program movements. Coaches will help athletes choose challenging but doable weights.
All aspects of speed (top speed, acceleration, change of direction/agility) will be presented to athletes. Coaches will discuss techniques with athletes, but at this stage we believe it's more important to let them explore different ways of moving and not force them to fit a cookie cutter format.
Be an athlete by training like one. Sports are unpredictable, so we must prepare them for any situation on the field, court, track, etc. Overall, we want to create a positive environment and help our intermediate athletes develop a positive relationship with training so they enjoy it in the future.
Advanced Speed/Jump Training
Our advanced speed class's goal is simple: get faster. We prioritize "game speed" over linear speed. While training to be fast in a straight line is valuable and can be an effective stimulus, field/court sports athletes experience a much more chaotic and ever-changing environment in which they need to be able to perform within the constraints of their sport.
In a session in our advanced speed class, athletes can expect a variety of plyometrics, acceleration-specific training, change of direction, and top-speed training complemented by a structured constraint-based approach that treats speed as a skill and allows athletes to challenge and express that skill in various ways.
Team Training
At 4.40, we believe in fostering a sense of inclusivity where every member of your team is valued and empowered to succeed.
We understand that success in team sports requires discipline and coordination, which is why we provide a meticulously planned training regimen tailored to your team's unique needs and goals.
Inclusivity is at the heart of everything we do. We welcome teams of all levels and backgrounds, whether you're a seasoned squad or just starting. Our experienced coaches are dedicated to creating a supportive and welcoming environment where everyone feels valued and respected.
Our training sessions are designed to push your team beyond their comfort zones and unlock their full potential. Through high-intensity drills, strategic simulations, and competitive gameplay, we'll help your team develop the physical, mental, and emotional resilience needed to excel on the field or court. Every workout is an opportunity to grow stronger as individuals and as a cohesive unit.