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ACE MT WAVERLEY

Integrated Sports Rehab & Performance

SPORTS PERFORMANCE PROGRAM

SPORTS REHABILITATION CLINIC

TRUSTED BY...

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Aiden Van Staden

I take pride in being able to train athletes smarter by encouraging them to embrace the mindset of daily improvement. Together, a strong emphasis on consistent training and session enjoyment is the recipe for developing great athletes.

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FACILITY SERVICES

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SPORTS REHAB

Description

ELITE PERFORMANCE

ELITE PERFORMANCE

Individualised Performance, Integrated Support, Zero Guesswork.

SPORTS PHYSIOTHERAPY

SPORTS PHYSIOTHERAPY

Diagnose, Rebuild Capacity, Integrate Your Return to Performance

EXERCISE PHYSIOLOGY

EXERCISE PHYSIOLOGY

Structured progression. Measurable adaptation. Long-term durability.

FACILITY SERVICES

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PERFORMANCE TRAINING

ELITE PERFORMANCE

ELITE PERFORMANCE

Individualised Performance, Integrated Support, Zero Guesswork.

JUNIOR DEVELOPMENT

JUNIOR DEVELOPMENT

Move well. Grow strong. Build confidence in your foundations.

ONLINE

ONLINE

Remote programming. Real accountability. Measurable progress.

HIGH PERFORMANCE

HIGH PERFORMANCE

Data-driven development for athletes who refuse to accept 'average'.

SCHOOLS

SCHOOLS

Raise the standard. Scale performance. Build resilient students.

YOUTH

YOUTH

Strong foundations. Smart progression. Long-term dominance.

TEAMS

TEAMS

One framework. One standard. Collective dominance.

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OUR GALLERY

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FACILITY SESSION TIMES

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TESTIMONIALS

BELLA SMITH

Sport:

AFL

Team:

Sydney Swans

Greatest Sporting Achievement:

Representing SA & NT in the 2019 AFLW Under-18 Championships

How ACE Performance’s training methods have helped me:

ACE performance prepared me and allowed me to hit my third preseason in the AFLW with great speed, power and strength.

The training was structured specifically around the demands of my sport, focusing not just on getting stronger but on improving the way I move and perform on the field. The combination of targeted strength work, sprint development, and ongoing monitoring of my training load helped ensure I was progressing consistently without breaking down.

Whom would I recommend ACE Performance to?

I would recommend ACE to anyone who is wanting to be the best in their field, sport and position and those wanting to get the most out of themselves. The work they have done with me has enabled me to take my game to the next level and I can’t wait to return next off-season.

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OUR LOCATION

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CONTACT US TODAY

Injury gives you a complete picture of your body. What you do with it is where we come in. 🔬

🔁 Integrated sports rehab and assessment built around you — not just the injury.

Come back with a stronger foundation, deeper body knowledge, and a program designed to keep you performing.

Book with Ace Performance. Link in bio.

#SportsRehab #IntegratedRehab #AthleteRecovery #SportsPhysio #AcePerformance

Injury gives you a complete picture of your body. What you do with it is where we come in. 🔬

🔁 Integrated sports rehab and assessment built around you — not just the injury.

Come back with a stronger foundation, deeper body knowledge, and a program designed to keep you performing.

Book with Ace Performance. Link in bio.

#SportsRehab #IntegratedRehab #AthleteRecovery #SportsPhysio #AcePerformance

Two Olympic Games. Countless hours of work behind the scenes.

Emily Whitehead has represented Australia on the world's biggest stage — and this is what her training looks like at ACE Performance.

When you train an elite gymnast, every session is built around precision, power, and recovery. No shortcuts. Just the work.

📍 Fairfield · Oakleigh · Mt Waverley · Coffs Harbour
#ACEPerformance #ElitePerformance #OlympicAthlete #Gymnastics #StrengthAndConditioning

Two Olympic Games. Countless hours of work behind the scenes.

Emily Whitehead has represented Australia on the world's biggest stage — and this is what her training looks like at ACE Performance.

When you train an elite gymnast, every session is built around precision, power, and recovery. No shortcuts. Just the work.

📍 Fairfield · Oakleigh · Mt Waverley · Coffs Harbour
#ACEPerformance #ElitePerformance #OlympicAthlete #Gymnastics #StrengthAndConditioning

Most athletes train hard. The best ones train smart.

At ACE Performance, education is part of the process — understanding why your body moves the way it does, what's limiting your output, and how to fix it.

This is what it looks like when athletes are in the room, asking the right questions.

📍 Fairfield · Oakleigh · Mt Waverley · Coffs Harbour
#ACEPerformance #AthleteEducation #TrainSmart #SportScience #ElitePerformance

Most athletes train hard. The best ones train smart.

At ACE Performance, education is part of the process — understanding why your body moves the way it does, what's limiting your output, and how to fix it.

This is what it looks like when athletes are in the room, asking the right questions.

📍 Fairfield · Oakleigh · Mt Waverley · Coffs Harbour
#ACEPerformance #AthleteEducation #TrainSmart #SportScience #ElitePerformance

Pain-free ≠ performance-ready 📊

Too many athletes return too early because nobody measured what actually matters.

At ACE Performance, our return-to-play protocols are data-driven, not deadline-driven.

#ReturnToPlay #SportsRehab #InjuryRecovery #DataDriven #EliteCare

Pain-free ≠ performance-ready 📊

Too many athletes return too early because nobody measured what actually matters.

At ACE Performance, our return-to-play protocols are data-driven, not deadline-driven.

#ReturnToPlay #SportsRehab #InjuryRecovery #DataDriven #EliteCare

Rehabilitation isn't a solo process. The best outcomes happen when physios, strength coaches, and athletes work together — sharing information, adjusting in real time, and staying accountable to the same goal.

This is collaboration in sports rehabilitation. This is what it looks like at ACE Performance.

📍 Fairfield · Oakleigh · Mt Waverley · Coffs Harbour
#ACEPerformance #SportsRehab #Physiotherapy #RehabClinic #AthleteRecovery

Rehabilitation isn't a solo process. The best outcomes happen when physios, strength coaches, and athletes work together — sharing information, adjusting in real time, and staying accountable to the same goal.

This is collaboration in sports rehabilitation. This is what it looks like at ACE Performance.

📍 Fairfield · Oakleigh · Mt Waverley · Coffs Harbour
#ACEPerformance #SportsRehab #Physiotherapy #RehabClinic #AthleteRecovery

Back in 2020, UFC Light Heavyweight Jimmy Crute came to ACE Performance to prepare for his next fight.

Three-time UFC Performance of the Night. Black belt in Brazilian Jiu-Jitsu. One of Australia's best combat sports athletes.

This is the standard we've been building towards — and it's the same approach we bring to every athlete who walks through our doors, regardless of level.

Whether you're fighting in the UFC or fighting to get back on the field after injury, elite preparation looks the same. It's intentional, it's structured, and it works.

📍 ACE Performance — Fairfield · Oakleigh · Mt Waverley · Coffs Harbour

#ACEPerformance #JimmyCrute #UFC #EliteCoaching #StrengthAndConditioning

Back in 2020, UFC Light Heavyweight Jimmy Crute came to ACE Performance to prepare for his next fight.

Three-time UFC Performance of the Night. Black belt in Brazilian Jiu-Jitsu. One of Australia's best combat sports athletes.

This is the standard we've been building towards — and it's the same approach we bring to every athlete who walks through our doors, regardless of level.

Whether you're fighting in the UFC or fighting to get back on the field after injury, elite preparation looks the same. It's intentional, it's structured, and it works.

📍 ACE Performance — Fairfield · Oakleigh · Mt Waverley · Coffs Harbour

#ACEPerformance #JimmyCrute #UFC #EliteCoaching #StrengthAndConditioning

This is what we build in athletes before anything else.

Speed is a skill. Agility is a skill. And like every skill, they have to be taught — not just trained.

Too many programs rush athletes into high intensity interval training before they've developed the movement foundations that make everything else work.

At ACE Performance, we build it right from the start.

📍 Fairfield · Oakleigh · Mt Waverley · Coffs Harbour

#ACEPerformance #SpeedTraining #AthleteDevelopment #MovementSkills #SportPerformance

This is what we build in athletes before anything else.

Speed is a skill. Agility is a skill. And like every skill, they have to be taught — not just trained.

Too many programs rush athletes into high intensity interval training before they've developed the movement foundations that make everything else work.

At ACE Performance, we build it right from the start.

📍 Fairfield · Oakleigh · Mt Waverley · Coffs Harbour

#ACEPerformance #SpeedTraining #AthleteDevelopment #MovementSkills #SportPerformance

This is why we do what we do.

Real people. Real results. Real coaching.

Every athlete who walks through our doors gets a program built around them — not a template, not a guess. A genuine investment in their performance and long-term health.

This is ACE Performance.

📍 Fairfield · Oakleigh · Mt Waverley · Coffs Harbour

#ACEPerformance #ClientResults #EliteCoaching #AthleteDevelopment #StrengthAndConditioning

This is why we do what we do.

Real people. Real results. Real coaching.

Every athlete who walks through our doors gets a program built around them — not a template, not a guess. A genuine investment in their performance and long-term health.

This is ACE Performance.

📍 Fairfield · Oakleigh · Mt Waverley · Coffs Harbour

#ACEPerformance #ClientResults #EliteCoaching #AthleteDevelopment #StrengthAndConditioning

Most people train hard. Very few train right.

I've spent years working with Olympians, professional athletes, and world champions — and the difference between good and elite almost always comes down to one thing: a program built specifically for you.

Not a generic template. Not a group class. Coaching that's built around your body, your schedule, and your actual goals.

Private training at ACE Performance is for people who are serious about results — whether you're a competitive athlete chasing a performance edge, coming back from injury, or a high-performer who's never worked with a real strength and conditioning coach.

Spots are limited. I only take on a small number of private clients at a time.

If you've been thinking about it, now is the time. Link in bio to book a free discovery call.

#ACEPerformance #PrivateTraining #StrengthAndConditioning #EliteCoaching #BrettRobertson

Most people train hard. Very few train right.

I've spent years working with Olympians, professional athletes, and world champions — and the difference between good and elite almost always comes down to one thing: a program built specifically for you.

Not a generic template. Not a group class. Coaching that's built around your body, your schedule, and your actual goals.

Private training at ACE Performance is for people who are serious about results — whether you're a competitive athlete chasing a performance edge, coming back from injury, or a high-performer who's never worked with a real strength and conditioning coach.

Spots are limited. I only take on a small number of private clients at a time.

If you've been thinking about it, now is the time. Link in bio to book a free discovery call.

#ACEPerformance #PrivateTraining #StrengthAndConditioning #EliteCoaching #BrettRobertson

Heel pain stopped him from training. Now he's back on the field.

Sever's disease is one of the most common reasons young athletes get pulled from sport — and one of the most mismanaged.

It's not just "growing pains." It's a load management problem. And when it's treated properly, kids don't have to sit out.

This is what happens when rehabilitation is done right.

📍 ACE Performance — Fairfield | Oakleigh | Mt Waverley | Coffs Harbour
Rehab Clinic now open. Link in bio to book an assessment.

#ACEPerformance #SeversDisease #SportRehab #YouthAthlete #ReturnToSport

Heel pain stopped him from training. Now he's back on the field.

Sever's disease is one of the most common reasons young athletes get pulled from sport — and one of the most mismanaged.

It's not just "growing pains." It's a load management problem. And when it's treated properly, kids don't have to sit out.

This is what happens when rehabilitation is done right.

📍 ACE Performance — Fairfield | Oakleigh | Mt Waverley | Coffs Harbour
Rehab Clinic now open. Link in bio to book an assessment.

#ACEPerformance #SeversDisease #SportRehab #YouthAthlete #ReturnToSport

Winners train in season.
While others wait, we build.
Discipline over mood. Consistency over hype.
That’s the gap. 🎯

Winners train in season.
While others wait, we build.
Discipline over mood. Consistency over hype.
That’s the gap. 🎯

What does integrated care actually look like? 🔄

In a traditional model, your physio, your trainer, and your coach all work in isolation.

They may not even know what each other is doing.

The gaps between them? That’s where injuries happen.
That’s where progress stalls.

In an integrated model, physiotherapy, exercise physiology, and sports science all work from the same plan — informed by the same data, communicating in real time.

There are no gaps.

This is what ACE was built to provide. And it changes everything about how athletes recover and perform.

👉 Swipe to see what this looks like in practice.

Ready to experience the difference?
Book your first appointment via the link in bio.

#IntegratedCare #SportsRehab
#IntegratedSportsRehabilitation #ReturnToPlay

What does integrated care actually look like? 🔄

In a traditional model, your physio, your trainer, and your coach all work in isolation.

They may not even know what each other is doing.

The gaps between them? That’s where injuries happen.
That’s where progress stalls.

In an integrated model, physiotherapy, exercise physiology, and sports science all work from the same plan — informed by the same data, communicating in real time.

There are no gaps.

This is what ACE was built to provide. And it changes everything about how athletes recover and perform.

👉 Swipe to see what this looks like in practice.

Ready to experience the difference?
Book your first appointment via the link in bio.

#IntegratedCare #SportsRehab
#IntegratedSportsRehabilitation #ReturnToPlay

Your sport is specific. Your rehab should be too 🎯

At ACE Performance, we don’t do generic.

Every rehabilitation program is built around the exact demands of your sport and your body.

#ACEPerformance #SportSpecificRehab #IntegratedRehab #SportsPhysio #EliteAthlete ReturnToSport TailoredCare

Your sport is specific. Your rehab should be too 🎯

At ACE Performance, we don’t do generic.

Every rehabilitation program is built around the exact demands of your sport and your body.

#ACEPerformance #SportSpecificRehab #IntegratedRehab #SportsPhysio #EliteAthlete ReturnToSport TailoredCare

THE MENTAL BLUEPRINT. 🧠

The athletes who come back stronger don’t just train harder — they think differently.

They reframe injury as information. They stay connected to their team. They set process goals, not just outcome goals. They celebrate every milestone — because incremental progress is still progress.

This is the mindset. And it’s trainable.

At ACE Performance, our integrated team of physiotherapists, exercise physiologists, and sports scientists don’t just rebuild your body — we help you build the mental blueprint that brings you back stronger than before.

📍 Injury doesn’t end your season. It starts your next chapter.

Book your initial assessment via the link in bio.

#SportsRehab #AthleteMindset #ReturnToPlay #SportsRehabilitation #IntegratedRehab ACEPerformance EliteAthlete InjuryRecovery SportsPsychology Physiotherapy ExercisePhysiology SportsScience RehabToPerformance AthleteDevelopment PeakPerformance MindsetMatters SportsMedicine AustralianSport EliteRehab BackStronger

THE MENTAL BLUEPRINT. 🧠

The athletes who come back stronger don’t just train harder — they think differently.

They reframe injury as information. They stay connected to their team. They set process goals, not just outcome goals. They celebrate every milestone — because incremental progress is still progress.

This is the mindset. And it’s trainable.

At ACE Performance, our integrated team of physiotherapists, exercise physiologists, and sports scientists don’t just rebuild your body — we help you build the mental blueprint that brings you back stronger than before.

📍 Injury doesn’t end your season. It starts your next chapter.

Book your initial assessment via the link in bio.

#SportsRehab #AthleteMindset #ReturnToPlay #SportsRehabilitation #IntegratedRehab ACEPerformance EliteAthlete InjuryRecovery SportsPsychology Physiotherapy ExercisePhysiology SportsScience RehabToPerformance AthleteDevelopment PeakPerformance MindsetMatters SportsMedicine AustralianSport EliteRehab BackStronger

Generic rehab gets generic results🔬

At ACE Performance, we test before we prescribe. Because your program should be built on your data — not someone else’s template.

#ACEPerformance #DataDrivenRehab #PerformanceTesting #VO2Max #SportsScience PersonalisedCare EliteRehab

Generic rehab gets generic results🔬

At ACE Performance, we test before we prescribe. Because your program should be built on your data — not someone else’s template.

#ACEPerformance #DataDrivenRehab #PerformanceTesting #VO2Max #SportsScience PersonalisedCare EliteRehab

Massive shoutout to two of our young basketball athletes Jack & Flynn

Both recently competed for Victoria in the East Coast Challenge Cup in seperate teams and both went undefeated.

Credit to them for their consistent work on and off the court. Hopefully more to come

Massive shoutout to two of our young basketball athletes Jack & Flynn

Both recently competed for Victoria in the East Coast Challenge Cup in seperate teams and both went undefeated.

Credit to them for their consistent work on and off the court. Hopefully more to come

Athlete spotlight @jack__coughlan and @flynnmack_

Both boys have successfully been selected into the @basketball_vic SDP/SPP program.

Great reward for effort from both who have been regular morning trainers getting up early and putting in the work and have come a long way

Can’t wait to see what they do next

Athlete spotlight @jack__coughlan and @flynnmack_

Both boys have successfully been selected into the @basketball_vic SDP/SPP program.

Great reward for effort from both who have been regular morning trainers getting up early and putting in the work and have come a long way

Can’t wait to see what they do next

We are ready to get uncomfortable!

Across our facilities we are joining in on @neddsuncomfortablechallenge and doing something that will make us and our members uncomfortable in order to raise awareness for @wearemobilise

Since we have a wide range of athletes in terms of age, ability and different stages of their season, we have set a company goal of tallying 4,000 km through running, biking or rowing amongst our members

Donate or sign up to our team through the QR code, or messages us to get involved

We are ready to get uncomfortable!

Across our facilities we are joining in on @neddsuncomfortablechallenge and doing something that will make us and our members uncomfortable in order to raise awareness for @wearemobilise

Since we have a wide range of athletes in terms of age, ability and different stages of their season, we have set a company goal of tallying 4,000 km through running, biking or rowing amongst our members

Donate or sign up to our team through the QR code, or messages us to get involved

@elthamcollegeau day out at @ace_fairfield!

Last week we had our yearly tradition as part of our partnership with Eltham college and there EAP program is to bring the group out to our facility for a big session.

Luck enough this year to have guest speaker @emily_whitehead_ speak the group about her journey as an athlete

Then the group got stuck into an S&C session led by our coaches.

@elthamcollegeau day out at @ace_fairfield!

Last week we had our yearly tradition as part of our partnership with Eltham college and there EAP program is to bring the group out to our facility for a big session.

Luck enough this year to have guest speaker @emily_whitehead_ speak the group about her journey as an athlete

Then the group got stuck into an S&C session led by our coaches.

“Why would you step backwards if you want to go forwards,” Have you ever heard your coach tell you that it’s counterproductive to step backwards if you need to sprint forwards?

Now yes, there is some merit to this, especially the athlete is in a stationary starting position. But in the world of chaos that is sport, majority of the time athletes will need to sprint from a moving position.

The false step is then used to position the athlete so they can push behind their body, to push themselves forwards. Without the false step athletes will tend to ‘fall’ and reach, which results in much slower movements.

In the first video Hugh is going through starting positions where we aren’t looking for a false step, as it will change his centre of mass in the opposite direction we are looking to see.
In the second video, we have Hugh utilising the false step to position his COM in a way that allows him to produce more power and a faster acceleration.

When the athlete can be in a fixed position to accelerate from, we don’t want to use a false step. Whereas, in a chaotic landing or reaction to a stimulus, a false step is beneficial and a faster way to start.

#foryoureels #sports #aceperformance #athlete #performance #coach #performancecoach #foryou #foryoureelinstagram♥️ #fitness #eliteperformance

“Why would you step backwards if you want to go forwards,” Have you ever heard your coach tell you that it’s counterproductive to step backwards if you need to sprint forwards?

Now yes, there is some merit to this, especially the athlete is in a stationary starting position. But in the world of chaos that is sport, majority of the time athletes will need to sprint from a moving position.

The false step is then used to position the athlete so they can push behind their body, to push themselves forwards. Without the false step athletes will tend to ‘fall’ and reach, which results in much slower movements.

In the first video Hugh is going through starting positions where we aren’t looking for a false step, as it will change his centre of mass in the opposite direction we are looking to see.
In the second video, we have Hugh utilising the false step to position his COM in a way that allows him to produce more power and a faster acceleration.

When the athlete can be in a fixed position to accelerate from, we don’t want to use a false step. Whereas, in a chaotic landing or reaction to a stimulus, a false step is beneficial and a faster way to start.

#foryoureels #sports #aceperformance #athlete #performance #coach #performancecoach #foryou #foryoureelinstagram♥️ #fitness #eliteperformance

Acceleration for youth athletes!

Two of the big rocks of acceleration that we teach our youth athletes is body position and force into the ground (pushing back into the ground)

Here are a few snippets of some of the progressions we use in our current youth program

1) Resistance High Knee March – teaching them to push harder into the ground through a fundamental technique drill
2) Triple Extension – teaching knee and hip drive in the first step
3) Sled Run – A light resistance to encourage maintaining body position and more force into the ground
4) Falling Start – falling into a good body position and using the reaction of our leg to explode out

#sports #fyp #foryoupage #foryoureels #melbourne #aceperformance #performancecoach #athlete

Acceleration for youth athletes!

Two of the big rocks of acceleration that we teach our youth athletes is body position and force into the ground (pushing back into the ground)

Here are a few snippets of some of the progressions we use in our current youth program

1) Resistance High Knee March – teaching them to push harder into the ground through a fundamental technique drill
2) Triple Extension – teaching knee and hip drive in the first step
3) Sled Run – A light resistance to encourage maintaining body position and more force into the ground
4) Falling Start – falling into a good body position and using the reaction of our leg to explode out

#sports #fyp #foryoupage #foryoureels #melbourne #aceperformance #performancecoach #athlete

Aqua Bag Running Series

The aqua bag challenges an athlete’s stability, forcing athletes to become more aware of controlling stability through their entire body to counteract the chaos.

There are three main loading options for running drills with the aqua bag.
1. Shoulders
2. Front rack
3. Overhead

Each position provides a different challenge as it forces the body stabilise in different ways depending on where the bag is positioned. Jordan and Trent are showing the High knee march with each loading option however any running drill variation could be used.

Have a go, it is way harder than it looks and provides a very new challenge to athletes.

#sports #foryoureels #aceperformance #fitness #exercise #melbourne #foryoupage #aquabag #coach #performancecoach #strengthandconditioning

Aqua Bag Running Series

The aqua bag challenges an athlete’s stability, forcing athletes to become more aware of controlling stability through their entire body to counteract the chaos.

There are three main loading options for running drills with the aqua bag.
1. Shoulders
2. Front rack
3. Overhead

Each position provides a different challenge as it forces the body stabilise in different ways depending on where the bag is positioned. Jordan and Trent are showing the High knee march with each loading option however any running drill variation could be used.

Have a go, it is way harder than it looks and provides a very new challenge to athletes.

#sports #foryoureels #aceperformance #fitness #exercise #melbourne #foryoupage #aquabag #coach #performancecoach #strengthandconditioning

Once an athlete has mastered power movements through the different planes of motion on their own, we can then start to blend the movements together to target multiple planes at once

Some examples of these kinds of movements include
- Vertical jump into lateral bound
- Lateral bound to box jump
- Broad jump to box jump
- Hop, lateral bound, jump

Give these a go if you want a challenge! 🙌

#sports #aceperformance #fitness #athlete #coach #athletics #hop #training #performancetraining

Once an athlete has mastered power movements through the different planes of motion on their own, we can then start to blend the movements together to target multiple planes at once

Some examples of these kinds of movements include
- Vertical jump into lateral bound
- Lateral bound to box jump
- Broad jump to box jump
- Hop, lateral bound, jump

Give these a go if you want a challenge! 🙌

#sports #aceperformance #fitness #athlete #coach #athletics #hop #training #performancetraining

Teaching Running Mechanics:

A breakdown of the hurdle run –

One of the first things we teach our youth athletes is good knee and foot position. But how does that look in action.

A hurdle run is a great way to teach kids to get up into that high knee position while in motion but at slower speed than sprinting so that they can concentrate on the technique

Big things we want to tick off include
- Smooth speed of movement
- Good knee and foot position
- Arms and Legs working together
- Alignment of foot, knee hips (from front on)

Check out some of our youth athletes nailing some of these key components

#foryou #foryoureels #sports #aceperformance #athlete #melbourne #performancecoach

Teaching Running Mechanics:

A breakdown of the hurdle run –

One of the first things we teach our youth athletes is good knee and foot position. But how does that look in action.

A hurdle run is a great way to teach kids to get up into that high knee position while in motion but at slower speed than sprinting so that they can concentrate on the technique

Big things we want to tick off include
- Smooth speed of movement
- Good knee and foot position
- Arms and Legs working together
- Alignment of foot, knee hips (from front on)

Check out some of our youth athletes nailing some of these key components

#foryou #foryoureels #sports #aceperformance #athlete #melbourne #performancecoach

How to improve your backwards running speeds and technique so you can run faster backwards than most can forwards!

The importance of backwards running in sport is often missed/overlooked. More than you may realise, athletes run backwards during their sport. Whether it’s for defensive positioning, positioning to set up an attack and your ability to always see the ball in motion, you need to be able to run backwards.

We want to see a few things when running backwards to ensure high speeds and great positioning to set up for a change in direction.

Some key indicators we look for are;
• Low COM
• Heel to toe foot strike
• Decent stride lengths

In the first video above is an example of a real-world sporting example of an athlete running backwards.
In the second video you can see a little bit closer in to the foot interaction with the ground.

#foryoureels #hop #sports #aceperformance #athlete #athletetraining #fitness #coach #sports

How to improve your backwards running speeds and technique so you can run faster backwards than most can forwards!

The importance of backwards running in sport is often missed/overlooked. More than you may realise, athletes run backwards during their sport. Whether it’s for defensive positioning, positioning to set up an attack and your ability to always see the ball in motion, you need to be able to run backwards.

We want to see a few things when running backwards to ensure high speeds and great positioning to set up for a change in direction.

Some key indicators we look for are;
• Low COM
• Heel to toe foot strike
• Decent stride lengths

In the first video above is an example of a real-world sporting example of an athlete running backwards.
In the second video you can see a little bit closer in to the foot interaction with the ground.

#foryoureels #hop #sports #aceperformance #athlete #athletetraining #fitness #coach #sports

Cross Training for Better Performance

One of the best ways to boost your speed and race performance is by training your body to run faster. At ACE, we use sprint, interval, and Fartlek training to help improve overall speed — all supported by our curved treadmills and expert coaching.

Interval Training alternates bursts of high-intensity running with slower recovery periods.
Fartlek Training means “speed play” — where you mix up your pace based on how you feel, making it fun and flexible.

Our curved treadmills make both styles easy to train indoors.

Wattbike Training adds variety to your program. Cross-training helps avoid overuse injuries and keeps your muscles balanced by working different muscle groups.

We use both the Wattbike and treadmill to condition athletes of all levels.

Tried these machines yet?
Chat with a coach to learn more.

#aceperformance #sports #melbourne #athlete #foryoureels #fitness #strengthtrainingforrunners #intervaltraining #curvedtreadmill #cardioworkouts🏃‍♂️

Cross Training for Better Performance

One of the best ways to boost your speed and race performance is by training your body to run faster. At ACE, we use sprint, interval, and Fartlek training to help improve overall speed — all supported by our curved treadmills and expert coaching.

Interval Training alternates bursts of high-intensity running with slower recovery periods.
Fartlek Training means “speed play” — where you mix up your pace based on how you feel, making it fun and flexible.

Our curved treadmills make both styles easy to train indoors.

Wattbike Training adds variety to your program. Cross-training helps avoid overuse injuries and keeps your muscles balanced by working different muscle groups.

We use both the Wattbike and treadmill to condition athletes of all levels.

Tried these machines yet?
Chat with a coach to learn more.

#aceperformance #sports #melbourne #athlete #foryoureels #fitness #strengthtrainingforrunners #intervaltraining #curvedtreadmill #cardioworkouts🏃‍♂️

Transferring power from the lower body to the upper body is an important aspect of many sports skills. To promote efficient power transfer, we coach athletes through power exercises such as Barbell Push Jerk, MB Vertical throw and Landmine Rotate and Punch.

In each exercise, Power is generated from the lower body before transferring up the chain into upper body and then through to the arms.

#foryoureels #reels #sports #athlete #performancecoach #coach #melbourne #aceperformance #athletetraininghealth #sportperformance

Transferring power from the lower body to the upper body is an important aspect of many sports skills. To promote efficient power transfer, we coach athletes through power exercises such as Barbell Push Jerk, MB Vertical throw and Landmine Rotate and Punch.

In each exercise, Power is generated from the lower body before transferring up the chain into upper body and then through to the arms.

#foryoureels #reels #sports #athlete #performancecoach #coach #melbourne #aceperformance #athletetraininghealth #sportperformance

3 power exercises to improve your lateral power

Lateral power is so often underutilised and/or programmed poorly. Plyometric and power-based exercises are so often done in a vertical or horizontal manner, but most sports spend a massive amount of time in lateral directions.

To be able to move more explosively and change directions faster than your opponent it is critical to maximise your lateral power, the exercises below are just a few of the many in abundance which can be utilised based upon an athlete’s capacity, training age, time of season and their periodisation.

- Lateral Bounding
- Banded High Knee Side Skips
- Barbell side lunge explosive

#foryoureels #foryou #melbourne #sports #athlete #lateralbounding #exercise #barbellhighknee #sideskips #exercisetips

3 power exercises to improve your lateral power

Lateral power is so often underutilised and/or programmed poorly. Plyometric and power-based exercises are so often done in a vertical or horizontal manner, but most sports spend a massive amount of time in lateral directions.

To be able to move more explosively and change directions faster than your opponent it is critical to maximise your lateral power, the exercises below are just a few of the many in abundance which can be utilised based upon an athlete’s capacity, training age, time of season and their periodisation.

- Lateral Bounding
- Banded High Knee Side Skips
- Barbell side lunge explosive

#foryoureels #foryou #melbourne #sports #athlete #lateralbounding #exercise #barbellhighknee #sideskips #exercisetips

Mirrored Lateral shuffle & GoCan soccer, basketball, and footy athletes all do the same agility drill if we want it to be sport specific?With many drills the simple answer is yes, we just emphasis different aspects of the drill for different sports. Using this lateral shuffle & Accel drill as an example. For the soccer and basketballer, lateral shuffle is crucial and we want them to be able to master that. For the footy players, although the may not lateral shuffle often, the do turn and sprint from a side on position throughout games. So, in this group they are all doing the same drill, but we are going to focus our coaching on the aspects that are relevant to each individual’s sport. #foryoureels #foryou #sports #athlete #performancecoach #coach #melbourne #fitness #exercise #AthleteDevelopmentProgram #eliteathletetraining #athletetraining #mirroring #performance #aceperformance

Mirrored Lateral shuffle & GoCan soccer, basketball, and footy athletes all do the same agility drill if we want it to be sport specific?With many drills the simple answer is yes, we just emphasis different aspects of the drill for different sports. Using this lateral shuffle & Accel drill as an example. For the soccer and basketballer, lateral shuffle is crucial and we want them to be able to master that. For the footy players, although the may not lateral shuffle often, the do turn and sprint from a side on position throughout games. So, in this group they are all doing the same drill, but we are going to focus our coaching on the aspects that are relevant to each individual’s sport. #foryoureels #foryou #sports #athlete #performancecoach #coach #melbourne #fitness #exercise #AthleteDevelopmentProgram #eliteathletetraining #athletetraining #mirroring #performance #aceperformance

Control and chaos - there always needs to be both sides of the coin in a youth training program

Obviously we want to teach our young athletes good technique and training methods but at the same time they enjoy a bit of chaos

Take Kamel and Jamie here. Both nailing their dowel overhead drills in a controlled environment, then when it came to work on change of direction we made it competitive and chaos ensued!

We want our kids to both learn and have fun in our training environment

#sports #aceperformance #melbourne #foryoureels #performancecoach #athlete #youthtraining #youthtrainingprogram #eliteperformanceprogram #athletedevelopment #athletedevelopmentprogram #aspiringathletes #mentor

Control and chaos - there always needs to be both sides of the coin in a youth training program

Obviously we want to teach our young athletes good technique and training methods but at the same time they enjoy a bit of chaos

Take Kamel and Jamie here. Both nailing their dowel overhead drills in a controlled environment, then when it came to work on change of direction we made it competitive and chaos ensued!

We want our kids to both learn and have fun in our training environment

#sports #aceperformance #melbourne #foryoureels #performancecoach #athlete #youthtraining #youthtrainingprogram #eliteperformanceprogram #athletedevelopment #athletedevelopmentprogram #aspiringathletes #mentor

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