ACE Performance | Sport & fitness instruction

ACE Performance

Phone: +61 3 9329 2841

Address: AAMI Park Stadium, Olympic Boulevard 3000 Richmond, VIC, Australia

Website: http://www.ACEPerformance.com.au

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24.01.2022 Appreciation post Hudson has been working hard for 6months whilst under lockdown, not missing a day Given Huddo’s application over the past months, we’ve had the opportunity to visit components of his program that often otherwise would be hard to achieve ... Today Huddo gets the chance to return to face to face coaching, we’re stoked to see him back at the centre, but Tom is devastated he won’t get to see him online each week now Best of luck with your return Huddo #onlinetraining #performancetraining #consistency #dedication #athlete

24.01.2022 WE HELP PEOPLE REACH HIGHER AND ACHIEVE MORE!

24.01.2022 Over 100 Coffs Harbour Basketball athletes in for their performance testing during our grand opening. What a great bunch of athletes and plenty of potential superstars down the track! Looking forward to getting started with our training!

23.01.2022 The Squat One of the fundamental movement patterns seen across all strength programs at ACE. Its use is so widespread that you'd struggle to find an elite strength program that does not have some variation of a squat pattern in it.... The pattern itself uses multiple joints, making it one of the primary compound movements. It places the glutes, hamstrings and quads under stress, to make it a great exercise for the lower body. The video above shows Melodie and Michelle from this afternoons Strength and Power session completing the exercise

23.01.2022 As Victoria finally begins to reopen, our thoughts go out to those who have had to shut their doors due to the hardship faced over the past 6+ months. There will be many scraping every last bit together to ensure they can reopen their doors and hopefully regain some form of normality. Our thanks goes out to our clients, partners, and the team of coaches who have kept ACE afloat during this time. We’re pumped about the next steps, and have a number of exciting announ...cements to make in the coming days and weeks... Stay tuned #reopening #backatit #resilience #rebuild See more

23.01.2022 Bench to bench one leg bridge back hold This exercise is advanced isometric hold. This is used for bulletproofing our posterior chain, predominantly the hamstrings and glutes within a position that our field athletes spend a lot of time in during high speed running. Bulletproofing our posterior chain before the pre-season for our running and kicking field sports is critical in maximising our running capacity, spending as much time on the park and not on the sidelines. ... The holds are sub-maximal due to the position and direction of the resistive forces being applied to counteract the gravitational forces. This is a very tough exercise done extremely well by young footballer Max.

22.01.2022 Huge thanks again to our Deakin interns over the course of this weird year. As a thank you, we put a few of them into races against young gun Alex. Safe to say the scoreline read: Alex 3 Deakin 0

21.01.2022 This week, we’ll go into detail regarding our Testing here at ACE. Testing is a big part of what we do at ACE. New athletes will undergo an initial assessment, which involves Movement Screening, Power Tests, and Speed & Agility Testing. The reason we test our athletes at the beginning of their journey with us is:... 1. To gauge where the new athlete will start. Is the athlete new to performance training? Are they experienced and can start at a more advanced level? 2. To assess movement quality. Do we need to work on upright running mechanics more than strength/power? 3. To compare between tests. Is the athlete improving? We video and analyse all testing so we can give our athletes feedback and show them how they are improving from testing block to testing block. Throughout the week, we’ll go into further detail on some of our specific tests, and why we do them.

21.01.2022 Deceleration in field sport athletes Because you wouldn’t want your Ferrari to have unreliable brakes. In all field sports athletes are required to accelerate and decelerate, although the deceleration aspect is far too often overlooked. Being efficient in deceleration allows athletes to begin accelerating earlier than their opponents giving them an edge. ... Above is Josh completing our deceleration test in last weeks testing. A few things to work on but a really good base to start with in his preparation for the upcoming 2021 season

20.01.2022 MEET THE TRIBE! Jump on our website to meet the faces behind ACE Performance. Complete with bios and contact info, you won’t feel like a stranger on your first step into our gyms.... Website access through linktree in our bio or at www.aceperformance.com.au

19.01.2022 What should you be expecting when you retest We all want to see the improved numbers, but should we expect that every time? At ACE We want to see that our... athlete's are continuing to grow and develop in their athletic journey" Whether the feedback is positive or negative it's going to give you the opportunity to grow" "We'll always be looking to take that next step when we program" to ensure this is achieved. Can agility training be dangerous? "Untrained individuals who don't nail the fundamentals increase their risk" If you’re ready to get assessed, shoot us a DM #agility #speed #power #acceleration #testing #performance

19.01.2022 The testing continues! Don’t miss out on our fantastic re re opening deal! Testing and 2 weeks unlimited training for only $49! Absolute scenes here! ... Seen above is Raff young gun basketballer Raff showing us what he’s got in the 20m sprint and Pro shuttle test.

17.01.2022 Couples that train together stay together So good to have long time clients @ambyhib and @shagsmalone back in as if they never left

17.01.2022 Another great way to load plyometrics is with MB They can be easily used to lightly load vertical, horizontal and rotational power exercises Here we have young footballer Jacob showing off his vertical power ... Might need a heavier ball for his next session

16.01.2022 A small insight into the ACE School High Performance program. ACE has helped to shape thousands of youth sports stars careers through a comprehensive, year round, performance training and education program at schools throughout the country. SEDA is one of many schools that have seen the benefits of our program for their students. SEDA College ... SEDA Diploma Melbourne City - Talented Player Pathway program AFL - Talented Player Pathway program Melbourne Victory - Talented Player Pathway program Cricket Australia - Talented Player Pathway program This program has seen our performance coaches interact with close to 900 students a year through varying programs. If you are looking for a new career change, enquire to study at SEDA in our very own ACE performance dual diploma. Students are immersed in the sports and performance sectors with real career opportunities... Looking forward to a huge 2021 with a great organisation. ACE & SEDA

15.01.2022 Huge start to our testing week before reopening! Young footy and cricket player Iggy has kept up his training with us through the last 4 months and has the results to show for it Boosted by a 7cm growth spurt, Iggy has improved on most of his testing results... VJ: 39cm > 51cm MB throw: 4.1m > 4.3 Pro shuttle: 5.66 > 5.38 20m: 3.37 > 3.37 (technical difficulties on first two sprints which were best) Great work Iggy

15.01.2022 Excellent to have partnered with the Melbourne Rebels at our #northmelbourne facility over the coming months. Great to see the life brought back into the purpose built facility! #superrugby #melbournerebels #melbourne #rugby #rugbyunion #performance

14.01.2022 There's nothing like a year long lockdown to really put some air between the average athlete and the extraordinary athlete. That's exactly what several of our ACE athletes have done. The dedication to her training shown from Melodie throughout both lockdowns has been inspiring. And her testing results show it.... Not only did she better her times on the 20m sprint and Pro Shuttle (5-10-5), but her techy has improved on both dramatically. Pro Shuttle: 5.8sec down to 5.5sec 20m Sprint: 3.65sec down to 3.6sec These improvements are from completing 1 session per week for the past 4 months. Imagine the improvements once we open our doors on the 9th November and Melodie's able to train 2-3 times per week!

14.01.2022 Speed testing If you want to see how fast you are and what your running technique is like, then our testing sessions is for you We look at more than just your sprint time. We analyse your mechanics from multiple angles and through all phases of the sprint... If you have any questions, hit us up #speed#sprinting#athletes#performance#testing See more

14.01.2022 The importance of acceleration is widely noted, but the ability to accelerate, decelerate and accelerate efficiently can be easily forgotten. Here we have Tim and Mitch going through a drill which requires all of these attributes. Tim is using a nebulla band to add accomodating resistance during his acceleration. The focus for Tim and and Mitch here is to be quickly transition from backwards to forwards without losing any hard earned momentum. Also, how good is it having a whole indoor court for our morning speed and agility sessions!

12.01.2022 ACE NSW IS OPEN! We've had our highs and lows this year....but this one certainly takes things to a new level! During our second lockdown, Anthony and Tom hatched a plan to reignite our expansion through Australia by tackling a new facility in NSW.... In less than a few months, a facility was secured, athletes through the doors, partnerships with clubs and an opportunity for the North Coast to experience the athlete development that they need! Our facility is located in the amazing Coffs Harbour Education Campus - Sports Precinct. Our much beloved Tom Frost made the move back to his roots and will be the driving force behind our success in NSW. This is just the start and we're looking forward to the next step already! We wouldn't be here today without the support from Southern Cross University, Coffs Harbour Senior College, TAFE NSW - Coffs Harbour, SCU Marlins Rugby, Coffs Harbour Basketball Association and RiseCoffs. Through these partnerships we've had over 150 athletes through the door in the first 24 hours to begin their athletic journey!

11.01.2022 Explode out of those turns! The Pro shuttle is our ultimate change of direction test. Athletes have two 180 degree turns to master, whilst also accelerating and decelerating between the turns. The secret is to get low, short steps into the turn, plant the foot in a good position, then explode out towards the next turn.... Check the videos to see some of our athletes dominating this test!

11.01.2022 Are you finding the right positions during sport Brayden is an athlete who has been on the path to recovery post ACL. We have been reintroducing the funky joint angles that occur during sport, and highlighting his success at each milestone. It has been a focus to introduce movements that subconsciously help Brayden to achieve positions he has been avoiding. Alongside his speed and agility sessions, Brayden has also been progressing his strength and plyometric mov...ements with similar focus. #speed #agility #rehab #returntoplay #returntosport #getugly See more

11.01.2022 Lower body power testing Lower body power is all about how much force you can produce as quickly as possible One of the best and most reliable ways to test this is to use a vertec. We also use a jump mat to get more specific data such as the watts produced... We test and retest this frequently in order to track our athletes improvements #power#testing#hops#jumping#performance See more

10.01.2022 NEW ATHLETE SPOTLIGHT! Jacob here is an aspiring elite AFL player. He’s come to ACE to work on his sprint technique, agility and strength/body mass. Jacob’s current strength phase is focusing on building that muscle mass over the summer, then we’ll really focus on strength and power development closer to the NAB season starting. ... Big things round the corner for this kid!

09.01.2022 Where do I start with my agility training The importance of assessment... How do WE assess the athlete’s agility? How do we then use these details to program for the individual athlete? Agility part 2 ... #agility #changeofdirection #speed #acceleration #deceleration Anthony Van Rooyen See more

08.01.2022 How good’s this! The kbox4 from @go_exxentric has arrived at ACE! This piece of equipment overloads the eccentric component of a lift to give you a real burn! Thanks to @in2performance.hq for hooking us up!

07.01.2022 INSANITY! 49 for An individual performance assessment AND An individual program and periodisation, AND 2 weeks FREE, UNLIMITED training in our High Performance, or Youth Performance Training Models... Ready to invest in yourself? Contact us today to ensure you secure a spot [email protected], or 03 9329 2841, or use the link in the bio

07.01.2022 The very first athlete to walks through the doors at 6am Monday morning! Xavier hit the ground running this first week back. He’s kept up his training throughout, and it’s showing! Bigger and better things to come for this young buck ... Message, call or email us for more info on how you can put yourself ahead of your competition once sport resumes!

07.01.2022 I’m so slow when changing direction What are the key drills for developing my sport specific agility? How does ACE guarantee results through our approach to athlete development? Anthony and Brett talk through all of this and more in ... Agility part 3 If you need help with your agility, DM us. A performance coach will be happy to chat #agility #changeofdirection #speed #acceleration

05.01.2022 What is agility? How do I train it? What is the difference between ‘agility’ and ‘change of direction’? Agility, part 1...... In this series of videos, the boys will deep dive into all of the above questions, and provide valuable insight on how to get better! #agility #changeofdirection #speed #power #training Anthony Van Rooyen Brett Robertson

04.01.2022 The @vertimax Need a safe way to load plyometrics? Keen to overload the landing component of a jump? The Vertimax helps with both these needs. At ACE North Melbourne, we have not 1, but 2!... Not only is it good for safely loading up a squat jump, but at ACE, we also use it to overload the eccentric component of plyometrics, for example, Depth Jumps. As shown in the video, Enis is completing loaded squat jump sets, followed by a contrast bodyweight set.

01.01.2022 Technique Cueing! We like to make our cues as simple as possible for out athletes Many people know that extrinsic cues tend to work best for most athletes, but a simple cue like tuck your chin is very easy for an experienced athlete like footballer Kyle to understand in order to get a nice long spine during his deadlifts... #technique#strength#training#performance See more

01.01.2022 Olympic lifting for field athletes. Olympic lifting and variations of are a fantastic way athletes to improve their whole body power development and make athletes more explosive Once triple extension has been acquired through other lower amplitude exercises we can continue to challenge athletes through more demanding work. Especially with the ability to add load to a barbell as shown above. ... Olympic lifting is certainly not for everyone and needs to be prescribed and incorporated appropriately to maximise power gains. Our athletes need to earn the right before beginning these sorts of movements. But there comes a time in an athletes development that we can progress past medicine balls and other plyometrics. In the video above long term athlete Shaun is showing some really good progress with his technique and power. His attention to detail in all facets of his training makes him a pleasure to coach and he is always eager to improve.