JJ's High Performance

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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.

📈 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.

12/10/2026

Assess your score below 👇🏼

The 2km time trial tests a footballer’s aerobic capacity. The 20m sprint tests acceleration.

But what about your ability to produce fast efforts, recover and go again? That footy-specific, stop-start gut running from contest to contest?

Enter JJ’s Red Zone Test 🔴
See how long you can survive in the red zone.

🔹 TEST PROTOCOL 🔹

SETUP
• Males: cones 40m apart. Run out and back, 80m total per rep.
• Females: cones 35m apart. Run out and back, 70m total per rep.
• Touch the far cone before turning and returning to the start.

PROTOCOL
• Start one rep every 45 seconds.
• Your run and rest both fit within that 45-second window for every rep.

TARGET TIME
• Complete rep 1 in 22 seconds or faster.
• The target decreases by 1 second each rep: 22, 21, 20, 19, 18, 17, 16, 15, 14.
• Once you reach 14 seconds, keep completing reps in 14 seconds or faster until failure.

REST
• Rest for whatever time remains before the next rep starts.
• Finish in 18 seconds? You have 27 seconds to recover.

END POINT
• The test ends the first time you miss the target.
• Your score is the last level you successfully completed.
• Once you reach 14 seconds, count your successful 14-second reps.

🔴 ASSESS YOUR SCORE 🔴
Our provisional JJ’s benchmarks:

Missed 22 sec: Below the first level
22 sec: Poor
21 sec: Poor
20 sec: Poor
19 sec: Below average
18 sec: Below average
17 sec: Below average
16 sec: Average
15 sec: Average
14 sec (1): Average
14 sec (2): Above average
14 sec (3): Above average
14 sec (4): Above average
14 sec (5): Good
14 sec (6): Good
14 sec (7): Good
14 sec (8): Very good
14 sec (9): Very good
14 sec (10): Excellent
14 sec (11): Excellent
14 sec (12+): Elite

Example: complete three 14-second reps, then miss the fourth? Your score is 14 sec (3).

How’d you go? Comment your score below 👇🏼
And tag a mate who needs to try it!

11/10/2026

Full 1-on-1 session with Riley McLure now on YouTube

10/10/2026

Getting stronger but not seeing it translate to game day? You might be player 2.

08/10/2026

SENIOR MALE FOOTBALLERS ONLY. Junior, women’s and key position player targets are coming. Stay tuned.

Yes, there will always be standout players who perform outside these times.

And we all know someone who says:

“My mate Jimmy runs an 8-minute 2km and gets 30 touches every week!”

That’s great. But how much is Jimmy costing his team when he can’t get back defensively, cover the ground or repeat his efforts?

These times are a guide, not a guarantee of performance. But if you’re a long way off them, there’s a good chance your aerobic capacity is limiting what you can do on game day.

Remember, the 2km time trial isn’t everything.

It’s one measure of aerobic fitness. Running a great 2km doesn’t automatically make you a great footballer.

You still need speed, explosiveness, strength and the ability to use all of them when it matters.

That’s why a quality AFL-specific training program shouldn’t just improve your 2km time.

It should make you a better footballer.

08/10/2026

I don’t often talk about my own journey to the AFL. But I do in this episode. Full video now on YouTube.

Some key lessons for any young footballer trying to make it to the top level.

07/10/2026

How to bring out your inner wizard.

06/10/2026

Sit ups and bicycles aren’t helping your game.

05/10/2026

Comment “Watch” for the full session and targets to hit relevant to your level of fitness.

04/10/2026

Want to play at a higher level? Ask yourself these questions.

03/10/2026

No more going through the motions ❌

Too many footballers tick the box of “kicking the footy” over the off-season, but most of it is slow, predictable kick-to-kick.

No speed. No pressure. No game intensity.

Then they wonder why their skills don’t improve when the game speeds up.

If you want to become a better kick, your skill work needs to actually challenge you. At speed, under fatigue and under pressure.

This is one of my favourite drills for doing exactly that.

Don’t just kick the footy this off-season. Train your kicking.

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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