Miles Fitness & Performance

Sore or just need a tune up? Starting next week. DM to book your spot 🙌🏽

and .t takeover for mid June - mid July 🔥

Tonight we said farewell to our as she heads off to dominate the basketball court at college in the Philippines. We could always rely on Alyssa to come in, huge smile on, birks on foot, ready to give her all every session. You’ll be greatly missed by our whole team but I couldn’t be more proud of you. Good luck with your new venture 😊

Congratulations to the 6 girls (.capeci , , .mahoney , , .dohrman .cappa) I have had the pleasure of training over the past year (some longer) on making the Calder Cannons u18’s squad. All of you have worked super hard and improved so much to get to where you are and I know you’ll have a great season. And an extra congratulations to Chloe and Sienna for making part of the leadership group!!
Can’t wait to continue working with you all and see you play 🙌🏽

Box height matters far less than most people think when it comes to box jumps.

Can box height be a useful way to challenge an athlete’s jump height? Sure.
Is it the thing that determines whether it’s a good or bad jump? Absolutely not.

Box height is just a constraint. It’s not the performance.

One of the biggest benefits of a box jump isn’t the height at all - it’s that the box reduces landing forces. Stepping or landing softly on an elevated surface decreases eccentric load compared to landing back on the ground. That makes box jumps a power expression tool, not a height contest.

When I coach a box jump, I’m looking at three key things:
1. Intent: Is the athlete actually trying to move explosively?
2. Jump quality: Are they producing vertical force or just tucking their knees?
3. Hip displacement: How high do the hips rise relative to their starting position?

Two athletes can start from the exact same position and jump to the exact same box height, yet one jump can be significantly more powerful.
Why? Because one athlete actually elevates their centre of mass, while the other simply pulls their knees up using hip mobility to “clear” the box.

The box doesn’t measure how high you jumped. It measures how well you folded.

If your hips don’t meaningfully rise higher than where they started, you didn’t jump higher… you just tucked better.

So before chasing higher boxes, ask:
• Are you producing more vertical force?
• Are your hips actually reaching a higher peak?
• Are you landing with control and stacked alignment? Or are you just showing off great hip mobility?

Box jumps are about power expression, not circus tricks.

Jump high. Land well.
Let the box be the tool, not the goal.

More fantastic news with being recruited by Port Melbourne in the VFLW. Years of effort finally getting rewarded! Super proud of you Alex.

Congratulations to members , and .verga for making the Cannons U16s girls team. Such a great accomplishment and I can’t wait to continue to help and watch how you all develop into the next generation of amazing players!

Congratulations to for being selected with pick 22 to Melbourne FC (what a steal for them!) in the National AFLW Draft. Three years ago you came to me with a vision and a goal, and you have worked tirelessly to get to where you are now. It has been amazing watching you develop from the tiny, timid 15 year old girl, to the much louder, much stronger and most importantly, much more confident leader you are today (who still leaves behind their slides and hoodies at the gym). There have been so many highs and unexpected lows but it has all led to this. Thank you for trusting me to be a small part of your journey and I can’t wait to see flourish at the top level right where you belong. You’re stuck in Melbourne so regular gym visits are a non-negotiable 😋.
This is just the beginning of the CBW era 🙌🏽
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A couple of recent Vic Metro Hub invitees!!! Let’s god girls!!