Albany - Speed & Agility Program (Monday Ages 11-13) - Testing Results - Term 1, 2026

At the completion of our Term 1 program, athletes in the Albany 11–13 group completed post-testing to compare against their Week 1 baseline.

This testing provides insight into the development of key athletic qualities, including:

• Sprint performance (20m)

• Acceleration (0–10m)

• Max velocity mechanics (10–20m)

• Change of direction (5–10–5)

• Lower-body power (Broad Jump & CMJ)

• Reactive strength (RSI)

All results below show Week 1 → Week 8 values, with percentage change.(Positive % = improvement)

Results Table

Athlete	20m Sprint	0–10m	10–20m	5–10–5	Broad Jump	CMJ	RSI
Reko F	3.807 → 3.441 (+9.62%)	2.190 → 1.536 (+29.86%)	1.619 → 1.905 (−17.66%)	5.740 → 5.471 (+4.69%)	— → 1.68	— → 37.3	— → 1.36
Alessandra D	3.666 → 3.676 (−0.27%)	2.120 → 1.581 (+25.42%)	1.546 → 2.095 (−35.51%)	5.960 → 5.468 (+8.26%)	— → 1.73	30.5 → 36.3 (+19.02%)	— → 1.13
Lachlan D	3.675 → 3.595 (+2.18%)	2.179 → 1.512 (+30.62%)	1.496 → 2.083 (−39.24%)	5.850 → 5.325 (+8.97%)	1.68 → 1.78 (+5.95%)	35.8 → 38.1 (+6.42%)	0.98 → 2.29 (+133.67%)
Tomasi E	3.471 → 3.507 (−1.04%)	2.059 → 1.436 (+30.26%)	1.412 → 2.071 (−46.69%)	5.270 → 5.429 (−3.02%)	1.74 → 1.80 (+3.45%)	42.7 → 38.6 (−9.60%)	1.51 → 2.13 (+41.06%)
Kayla W	4.012 → 3.578 (+10.82%)	2.290 → 1.556 (+32.05%)	1.722 → 2.022 (−17.42%)	6.090 → 5.957 (+2.18%)	1.52 → 1.62 (+6.58%)	31.8 → 33.5 (+5.35%)	1.08 → 1.24 (+14.81%)
Mikayla Z	3.753 → 3.596 (+4.18%)	2.158 → 1.536 (+28.82%)	1.595 → 2.060 (−29.15%)	6.220 → 5.294 (+14.88%)	1.85 → 1.78 (−3.78%)	32.3 → 34.8 (+7.74%)	0.95 → 1.21 (+27.37%)
Ruby W	3.745 → 3.668 (+2.06%)	2.196 → 1.525 (+30.55%)	1.549 → 2.143 (−38.34%)	6.330 → 5.378 (+15.04%)	1.84 → 1.83 (−0.54%)	37.3 → 39.1 (+4.83%)	1.43 → 1.66 (+16.08%)
Hailey L	3.885 → 3.507 (+9.73%)	2.209 → 1.630 (+26.22%)	1.676 → 1.877 (−11.99%)	5.500 → 5.751 (−4.56%)	1.70 → 1.76 (+3.53%)	28.4 → 36.3 (+27.82%)	1.01 → 0.94 (−6.93%)
Kemi F	3.646 → 3.530 (+3.18%)	2.132 → 1.514 (+28.98%)	1.514 → 2.016 (−33.17%)	5.790 → 5.289 (+8.66%)	1.88 → 1.98 (+5.05%)	31.9 → 42.1 (+31.97%)	1.49 → 1.94 (+30.20%)
Larone G	3.532 → 3.369 (+4.61%)	2.096 → 1.485 (+29.14%)	1.436 → 1.884 (−31.23%)	5.268 → 5.289 (−0.40%)	1.90 → 1.95 (+2.63%)	37.1 → 40.6 (+9.43%)	1.45 → 2.33 (+60.69%)
Linque G	3.659 → 3.705 (−1.26%)	2.094 → 1.635 (+21.92%)	1.565 → 2.070 (−32.27%)	5.850 → 5.954 (−1.78%)	1.53 → 1.50 (−1.96%)	33.3 → 31.8 (−4.50%)	1.10 → 1.15 (+4.55%)
Talecia H	3.735 → 3.669 (+1.77%)	2.143 → 1.549 (+27.72%)	1.592 → 2.120 (−33.17%)	5.590 → 5.517 (+1.31%)	1.75 → 1.77 (+1.14%)	38.6 → 38.6 (0.00%)	1.64 → 2.01 (+22.56%)

Standout Performances

Lachlan D

• RSI: +133.67%

• 0–10m: +30.62%

• Strong improvements across all key metrics

A standout in reactive strength and acceleration development, indicating significant improvements in force production and efficiency through ground contact.

Kayla W

• 20m Sprint: +10.82%

• 0–10m: +32.05%

Excellent improvement in acceleration and overall sprint performance, demonstrating strong technical transfer.

Kemi F

• CMJ: +31.97%

• RSI: +30.20%

Significant gains in both explosive power and reactive strength, which strongly support sprint and agility development.

Mikayla Z & Ruby W

• 5–10–5: +14.88% / +15.04%

Strong improvements in change of direction, reflecting improved braking, control, and re-acceleration mechanics.

Key Insights

Acceleration Development (0–10m)

Across the group, there were consistent and significant improvements in acceleration, with most athletes improving between +20–30%.

This reflects:

• Improved sprint mechanics

• Better force application into the ground

• Increased intent and efficiency in early acceleration

Change of Direction (5–10–5)

Most athletes improved in agility, indicating:

• Better deceleration control

• Improved body positioning

• Faster re-acceleration

Reactive Strength (RSI)

RSI improvements were particularly notable:

• Multiple athletes saw 20–60%+ improvements

• Lachlan demonstrated >100% improvement

This highlights:

• Enhanced stretch-shortening cycle efficiency

• Improved ability to produce force quickly

• Strong transfer to sprinting and agility

Power Development (CMJ & Broad Jump)

Most athletes showed:

• Increased jump height

• Improved horizontal power

This indicates:

• Improved neuromuscular coordination

• Greater lower-body force production

Sprint Split Variability (10–20m)

While acceleration improved significantly, there was variability in 10–20m splits.

This is expected and often reflects:

• Ongoing technical changes

• Athletes prioritising acceleration mechanics

• Natural coordination adjustments during development

Important Context

While testing provides objective data, athlete development is not judged on numbers alone.

Across the program, there were clear improvements in:

• Sprint posture and mechanics

• Acceleration efficiency

• Change of direction control

• Jumping and landing technique

Additionally, testing outcomes can be influenced by:

• Growth and maturation

• External training load

• Fatigue

• Familiarity with testing

Results should always be interpreted within the broader context of development.

Final Note

This group made strong progress across the term, particularly in:

• Acceleration

• Reactive strength

• Change of direction

These are foundational qualities for long-term athletic development and performance.

If you would like individual feedback or guidance on next steps, please feel free to get in touch.

UNCAPD Sports Performance Academy