All Elite Physiotherapy & Performance

03/11/2026

Testing Tuesday: Plyo Push-Up for Height 🚀

This week the team hit the force plates for an explosive push-up. The plates measure how long your hands leave the ground and convert it into push-up height. Best push counts.

Final results:
🥇 James: 31.4 cm
🥈 Malcolm: 18.3 cm
🥉 Angus: 13.5 cm (up 143% on his last test!)

Interesting part: Malcolm produced the most force of anyone (1,194 N), yet James flew the highest. Push-up height depends on how much force you produce compared to your body weight, and how quickly you produce it. That's upper-body power.

Why we test it: power, not just strength, is what your shoulders rely on to react quickly, whether that's catching a fall, making a tackle, throwing a ball or returning to sport after a shoulder injury. Force plates give us an objective number and a left-to-right comparison, so rehab and training are based on data, not guesswork.

Want to know your numbers? Book in for an assessment.

📞 02 4981 9501
🔗 allelitephysio.com.au

27/10/2026

Testing Tuesday: the Plank Shuffleboard 🎯

Hold a plank, slide a disc one-handed down the turf, and land it inside the hoop. Three discs each. It only counts if the disc stops inside the hoop, not if it slides through it or stops on the rim.

Final scores:
🥇 James — 1
Malcolm — 0 (so close, one stopped right on the rim)
Angus — 0 (one went straight through the middle)

Nine discs between three physios and exactly one landed. Turns out it's harder than it looks!

Why we do it: taking one hand off the floor in a plank forces your trunk to resist rotating. That anti-rotation control is what protects your back, hips and shoulders every time you reach, carry, lift or twist in daily life and in sport. Add an accurate push with the other arm and it tests whether that control holds up when you're concentrating on something else.

Think you could beat one out of three? Come in and have a go, or book in if your back or shoulders don't feel as steady as they should.

📞 02 4981 9501
🔗 allelitephysio.com.au

14/10/2026

Congratulations to our superstar patient Lleyton for his selection in this squad. It is a testament to your dedication to the sport.

02/10/2026

CLINIC UPDATE 🏉

All Elite Physiotherapy & Performance will be CLOSED this Saturday 3 October.

Our team will be down at King Park, Raymond Terrace supporting the Newcastle Yowies as they host the 2026 Koori Knockout on Worimi Country. The Yowies come in as defending champions after taking out four grand finals across the men's, women's and junior competitions last year.

With around 180 men's, women's and junior teams and tens of thousands of people expected across the long weekend, this is shaping up as the biggest Knockout in its history, and it's happening right on our doorstep. Go the Yowies! 💪

Need an appointment? Online bookings stay open 24/7 at allelitephysio.com.au, or leave us a message on 02 4981 9501 and we'll get back to you.

15/09/2026

Stand on one leg. Throw a hoop at the pole. Sounds easy 🙃

Five hoops each, most on the pole wins. And it turns out four physios who assess balance for a living are collectively terrible at it 😂

Round 1: James 1, Malcolm 1, Max 0, Angus 0
Round 2: still 1-1
Sudden death: Malcolm 3, James 1 🏆

Special mention to Angus, who got two hoops in a row to land beautifully… on the wrong post 🫡

Why we actually like this one: standing still on one leg is the easy version. The moment you add a task reach, throw, turn your head, catch something your centre of mass moves outside your base of support and your ankle, hip and trunk have to correct for it without you thinking about it. That is what balance has to do in real life and in sport. Plenty of people can hold a single-leg stance for 30 seconds and still roll an ankle stepping off a kerb, because the stance test never asked them to do anything while they were up there.

It is the same progression we use in ankle, knee and hip rehab: hold it, then hold it while doing something, then hold it while doing something fast and unplanned.
Have a go and tell us your score out of five 👇

📞 02 4981 9501 🔗 allelitephysio.com.au

08/09/2026

One second up. One second down. Single leg. Go until you cannot 😮‍💨

Four of us this time Angus has made a full recovery from whatever it was that kept him off the push-up test.

But here's the twist. We only counted a rep if it got to full range. Partial reps do not count. And that changed who won:

🥇 James — 30
🥈 Angus — 28
🥉 Max — 27
4️⃣ Malcolm — 26

Angus actually lasted the longest, 33 reps, 66 seconds. Five of them were short, so five of them are gone. Max did 32 and lost five the same way. Between the four of us we threw out 11 reps 😅

Special mention to Malcolm, who did the fewest reps and not one short one. The only honest man in the building 🫡

Why we are so fussy about the last few cm: your calf only gets loaded properly at the top of the range. Cut the top off and the rep starts feeling easier because you are genuinely doing less work which is exactly why a fatigued calf starts quietly shortening the range instead of stopping. Count those and you flatter the result and under-load the tendon.

This is the same test we use with Achilles and calf rehab, and it is the reason we watch height rather than just count out loud. If your reps are getting shorter, the set is over, whatever the number says.

How many full-range ones are you getting? 👇

📞 02 4981 9501
🔗 allelitephysio.com.au

25/08/2026

One rep every two seconds. No stopping. Go until you physically cannot 😮‍💨

Then we got to the end and realised not one of us had been counting.

So we counted it back, frame by frame:
🥇 James — 31
🥈 Malcolm — 29
🥉 Max — 24

(Angus was away sick. Suspiciously well timed, mate 🙄)

Here's the bit worth paying attention to. This isn't a max-reps test, the metronome means everyone moves at exactly the same speed, so the only variable left is how long you can hold the position and keep producing force. 31 reps is 62 seconds of continuous work under load with nowhere to hide.

That's why we program tempo work in rehab. Slowing someone down and taking away the bounce is not us being cruel, it's how you find out what someone can actually control rather than what they can throw themselves through.

Beat 31 and you're going on the wall 👇
📞 02 4981 9501
🔗 allelitephysio.com.au

18/08/2026

30 seconds. One ski erg. Three physios who genuinely thought this would be fine 😮‍💨

Spoiler: 30 seconds is a very long time.
🥇 James — 202 m
🥈 Malcolm — 197 m
🥉 Angus — 170 m

Five metres in it at the top.

Here's the part we actually found interesting. James took the FEWEST strokes of anyone 32, against Malcolm's 36 and still went the furthest.

He wasn't pulling faster. He was just moving more with every single pull. 6.3 m per stroke against 5.5.

That's the whole thing in a nutshell, and it's the same on the erg as it is in rehab: force you can actually produce will beat flapping about at speed. Build the power, not just the reps.

Right who's having a crack?

Beat 202 and we'll put you on the wall 👇
📞 02 4981 9501

🔗 allelitephysio.com.au

14/08/2026