JJ's High Performance

JJ's High Performance My name is Jack Grimes. I played 9 years at the Melbourne Football Club in the AFL, including three years as co-captain. Far bigger than it should be.
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📈 Helping footballers at every level train smarter, perform better, and reach their peak.
🙋🏻‍♂️Delivered by Jack Grimes, Ex-AFL player & Co-Captain
Trusted by 3000+ players - be the next 👇🏼 While still playing, I opened my own personal training studio, where I coached everyone from first-timers to aspiring pro athletes. After my AFL career, I returned to local footy and it quickly became clear just how big the gap is between local and elite levels when it comes to strength and conditioning. Too many players were working hard, but not seeing the results they deserved, not because of a lack of effort, but because that effort was going into the wrong areas. That’s when I set out to build something that would change the game for local-level footballers chasing their full potential. A platform that’s affordable, easy to use, and flexible enough to fit around school, work, or uni. I’ve been fortunate to learn from some of the best strength & conditioning coaches in the country. And I’ve leaned on those around me too, including my brother Dylan, who had a 13-year career at Richmond, earning three premierships and a Best & Fairest. Now, through the JJ’s app, I won’t just tell you what to do,
I’ll coach you through it.

20/09/2026

Order of how common they are: 4,3,1,5,2

19/09/2026

Female & Junior 20m Sprint Targets 👇🏼

If there’s one physical weapon every footballer should be developing, it’s acceleration.

Most players and clubs test aerobic fitness with a 2km time trial.

But how many actually know their 20m sprint time?

Here’s how to test yours:

1️⃣ Measure 20m accurately
2️⃣ Start from a standing start, foot on the line
3️⃣ Film the full sprint with the start + finish in frame
4️⃣ Use your phone’s edit function to find your exact time
5️⃣ Complete 3 sprints with 2+ minutes rest and take your fastest

🔴 FEMALE
🔹 ELITE → sub 3.27
🔹 VERY GOOD → 3.28–3.41
🔹 AVERAGE → 3.42–3.59
🔹 BELOW AVERAGE → 3.60–3.74
🔹 POOR → 3.75+

🔴 JUNIOR MALE | 15 YEARS
🔹 ELITE → sub 3.08
🔹 VERY GOOD → 3.09–3.23
🔹 AVERAGE → 3.24–3.37
🔹 BELOW AVERAGE → 3.38–3.51
🔹 POOR → 3.52+

Test yours and see where you sit.

18/09/2026

Comment “CYCLE” for the time targets for your fitness level.

16/09/2026

It’s time to cash in on all that hard work.

15/09/2026

Long, slow running for footy… yes or no? 👇🏼

One of the biggest misconceptions in footy training is that to build your aerobic base, you need to run long and slow.

You don’t.

Swimming builds your aerobic base too. That doesn’t mean swimming is the best way to improve your running on a footy field.

The same applies here.

Just because you’re starting, stopping, changing speeds and recovering between efforts doesn’t mean you’re no longer training your aerobic system.

You are.

The difference is you can build it in a way that looks a hell of a lot more like footy.

You need an aerobic base. Absolutely.

But build it in a way that actually transfers to the game.

14/09/2026

Sound familiar?

If you’re already a hard-working player, more work isn’t the answer.

13/09/2026

Which player are you?

12/09/2026

The biggest mistake players make with their off-season running is training to get “fit” rather than training to play better footy.

They chase a better 2km time trial.
They chase more total kilometers.
They chase that feeling of finishing a session absolutely cooked because it feels productive.

But your goal isn’t to become a better runner.

It’s to become a better footballer.

Your running should be built around the demands of the game: speed, acceleration, repeat efforts, changes of pace, incomplete recoveries and the ability to keep producing high-intensity efforts when you’re fatigued.

The 2km can be a useful measure of your aerobic fitness.

Get your time down shouldn’t be the main goal of your summer.

Because you can finish another preseason with a better 2km time and still be the exact same player you were last year.

Train the qualities you actually need on game day.

10/09/2026

Yes, you should be sprinting in your off-season.

09/09/2026

Is your club focusing on the right areas?

Address

Templestowe Lower, VIC

Opening Hours

Monday 6am - 7pm
Tuesday 6am - 8pm
Wednesday 6am - 8pm
Thursday 6am - 8pm
Friday 6am - 8pm
Saturday 8am - 12pm
Sunday 8am - 5pm

Telephone

+61407319374

Website

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