Albany - Speed & Agility Program (Monday Ages 14-18) - Testing Results - Term 1, 2026

At the completion of our Term 1 program, athletes in the Albany 14–18 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)

• Top speed (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, along with percentage change across the program (positive % indicates improvement).

How to interpret results:

• Sprint & agility: Lower time = improvement

• Broad Jump, CMJ & RSI: Higher value = improvement

Results Table

Athlete	20m Sprint	0–10m	10–20m	5–10–5	Broad Jump	CMJ	RSI
Xavier W	3.431 → 3.421 (+0.29%)	1.985 → 1.924 (+3.07%)	1.446 → 1.479 (−2.28%)	5.55 → 5.386 (+2.96%)	1.80 → 1.98 (+10.00%)	36.6 → 40.1 (+9.56%)	1.75 → 2.14 (+22.29%)
Santiago S	3.304 → 3.216 (+2.66%)	1.912 → 1.841 (+3.71%)	1.392 → 1.375 (+1.22%)	5.02 → 4.802 (+4.34%)	2.24 → 2.32 (+3.57%)	39.6 → 45.7 (+15.40%)	1.87 → 2.10 (+12.30%)
Willow M	4.069 → 3.978 (+2.24%)	2.246 → 2.173 (+3.25%)	1.823 → 1.805 (+0.99%)	6.822 → 6.037 (+11.51%)	1.30 → 1.53 (+17.69%)	23.6 → 26.2 (+11.02%)	0.64 → 0.80 (+25.00%)
Eugene W	3.225 → 2.948 (+8.59%)	1.895 → 1.721 (+9.18%)	1.330 → 1.227 (+7.74%)	5.12 → 4.896 (+4.38%)	2.40 → 2.42 (+0.83%)	44.5 → 47.0 (+5.62%)	2.09 → 2.54 (+21.53%)
Jai W	3.042 → 3.122 (−2.63%)	1.794 → 1.803 (−0.50%)	1.248 → 1.319 (−5.69%)	5.18 → 5.015 (+3.19%)	2.16 → 2.19 (+1.39%)	68.1 → 48.5 (−28.78%)	1.52 → 1.48 (−2.63%)
Mikaela J	3.864 → 3.656 (+5.38%)	2.308 → 2.118 (+8.23%)	2.000 → 1.538 (+23.10%)	5.79 → 5.572 (+3.76%)	1.55 → 1.625 (+4.84%)	33.3 → 32.0 (−3.90%)	0.94 → 1.28 (+36.17%)
Keagan B	3.164 → 3.145 (+0.60%)	1.847 → 1.821 (+1.41%)	1.317 → 1.324 (−0.53%)	5.343 → 5.125 (+4.08%)	2.10 → 2.09 (−0.48%)	46.5 → 49.3 (+6.02%)	2.07 → 1.90 (−8.21%)
Declan J	3.453 → 3.239 (+6.20%)	2.041 → 1.868 (+8.48%)	1.412 → 1.371 (+2.90%)	5.06 → 4.997 (+1.25%)	2.16 → 2.12 (−1.85%)	47.8 → 51.1 (+6.90%)	2.48 → 2.26 (−8.87%)
Nate H	3.119 → 3.036 (+2.66%)	1.829 → 1.747 (+4.48%)	1.290 → 1.289 (+0.08%)	5.21 → 4.795 (+7.97%)	2.17 → 2.28 (+5.07%)	33.8 → 61.0 (+80.47%)	2.32 → 2.00 (−13.79%)
Kobe S	3.221 → 3.241 (−0.62%)	1.926 → 1.852 (+3.84%)	1.295 → 1.389 (−7.26%)	4.999 → 4.964 (+0.70%)	2.23 → 2.32 (+4.04%)	43.4 → 41.4 (−4.61%)	1.94 → 1.63 (−15.98%)
Ella S	3.702 → 3.704 (−0.05%)	2.168 → 2.126 (+1.94%)	1.534 → 1.578 (−2.87%)	5.71 → 5.619 (+1.59%)	1.69 → 1.74 (+2.96%)	33.8 → 32.3 (−4.44%)	0.80 → 1.17 (+46.25%)

Standout Performances

Eugene W

• 20m Sprint: +8.59%

• 0–10m: +9.18%

• 10–20m: +7.74%

• RSI: +21.53%

A standout across sprint performance, with improvements in both acceleration and top speed. This reflects strong technical development and effective transfer from training into performance.

Declan J

• 20m Sprint: +6.20%

• 0–10m: +8.48%

• CMJ: +6.90%

Strong improvements across both speed and power metrics, indicating well-rounded development.

Mikaela J

• 20m Sprint: +5.38%

• 10–20m: +23.10%

• RSI: +36.17%

Significant improvements in top speed and reactive strength, showing strong adaptation and improved sprint efficiency.

Nate H

• CMJ: +80.47%

• 5–10–5: +7.97%

Large improvements in power and agility, highlighting increased explosiveness and improved movement intent.

Santiago S

• Consistent improvements across all metrics

A well-balanced performance across speed, agility, and power.

Key Insights

Acceleration Development

The majority of athletes improved in the 0–10m phase, indicating:

• Improved force application

• Better sprint mechanics

• Increased efficiency in early acceleration

Top Speed Development

Top speed (10–20m) showed mixed results, which is expected:

• This quality develops over longer timeframes

• Requires ongoing exposure to maximal velocity work

Agility Development

Improvements across the 5–10–5 test indicate:

• Better braking and re-acceleration

• Improved change-of-direction mechanics

• Greater control at higher speeds

Reactive Strength (RSI)

Strong improvements across the group reflect:

• Improved stretch-shortening cycle efficiency

• Better ability to rapidly produce and reapply force

• Enhanced transfer into sprinting and agility

Power Development

Broad jump and CMJ improvements highlight:

• Increased lower-body force production

• Improved coordination and timing

• Greater explosiveness

Important Context

While testing provides valuable objective data, we do not assess athlete development based on numbers alone.

Across the program, there were clear and significant improvements in movement quality, including:

• Sprint mechanics and posture

• Efficiency in acceleration and upright running

• Braking and change of direction control

• Jumping and landing mechanics

There are also many variables that influence testing outcomes, including:

• Growth and maturation

• Fatigue and external training loads

• Familiarity with testing protocols

• Day-to-day readiness

For this reason, results should always be interpreted within the broader context of each athlete’s development.

Final Note

This group has made strong progress across the term, particularly in developing acceleration, agility, and reactive strength.

These qualities are essential for higher-level performance and long-term athletic development.

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

UNCAPD Sports Performance Academy