ACE Performance

Your hips are the steering wheel of your sprint — most people just aren’t holding it right.
Anterior tilt (hips dumping forward) and your stride opens up early, ground contact turns into a brake, not a spring. Get the pelvis neutral, drive that back hip through full extension at toe-off, and suddenly every stride is pushing you forward instead of fighting you.
It’s not about running “taller.” It’s about running aligned.
Cue for today’s session: tall spine, hips under you, punch the ground away — don’t reach for it.
Save this for your next speed session 🔒
ACEPerformance RunFaster SpeedCoach StrengthAndConditioning SprintTechnique

Not everyone’s cup of tea. Definitely a few people’s pre workout. 😉🫶🏼

🧐 weekly coach education sessions

Completely voluntary 👉🏼 numbers pumping in Coffs 👌🏼

Last week agility, this week power 💥

ACL. Twelve months. Then Best & Fairest.

Brit Bonnici came to ACE not because she was broken.

She came because elite athletes don't leave their performance to chance.

In 2022, Brit tore her ACL. One of Collingwood's best midfielders since the AFLW's very first game. Gone for twelve months.

She came back in 2023 and won Club Best & Fairest.

Then won it again in 2025.

What you do in the months they count you out — that's what separates the ones who return from the ones who come back better.

At ACE, we work with athletes like Brit on the things that actually decide outcomes: force output, movement quality, and the physical capacity to stay elite for an entire season.

DM 'ATHLETE' to find out what's possible for your next season.

📍 Fairfield · Oakleigh · Mt Waverley · Coffs Harbour

This is what a High Performance Program session looks like at our Fairfield facility.

No machines. No mirrors. Just the work.

HPP is built for athletes who've outgrown general fitness and need a structured program around their actual performance demands — speed, strength, power, and the capacity to sustain it across a full season.

Every session has a purpose. Every block has a target. Nothing is random.

If your training feels like it's maintaining rather than building — this is what the alternative looks like.

📍 Fairfield · Oakleigh · Mt Waverley · Coffs Harbour

Zach Guthrie. AFL Premiership player. Geelong Cats.

The last few pre-seasons, Zach has come back to ACE to rebuild the physical qualities that keep him at the top of the competition.

Speed and strength don't maintain themselves at the elite level. The off-season is where the edge gets built — before anyone is watching, before the season puts it to the test.

What that looks like in practice:

→ Maximal strength work — squats, bench, compound loading under heavy load
→ Speed mechanics on the oval — acceleration, max velocity, sprint mechanics
→ Building the physical reserve that a full AFL season will draw down on

The gap between a good season and a great season is often decided in the months between them.

This is where Zach does that work.

📍 Fairfield · Oakleigh · Mt Waverley · Coffs Harbour