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

6 hours ago
3 min read

At the completion of our Term 1 program, athletes in the Manurewa 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)
Change of direction (5–10–5)
Reactive strength (RSI)
Lower-body power (Broad Jump)

All results below show Week 1 → Week 8 values, along with percentage change across the program (positive change indicates improvement).

How to interpret results:

Sprint & agility: Lower time = improvement
RSI & Broad Jump: Higher value = improvement

Results Table

Athlete	20m Sprint	0–10m	10–20m	5–10–5	RSI	Broad Jump
Emmersyn	3.666 → 3.835 (−4.61%)	1.674 → 1.595 (+4.72%)	1.992 → 2.240 (−12.45%)	5.638 → 5.584 (+0.96%)	1.01 → 1.38 (+36.63%)	1.56 → 1.67 (+7.05%)
Anahita	3.880 → 3.823 (+1.47%)	1.667 → 1.538 (+7.74%)	2.213 → 2.285 (−3.25%)	5.932 → 5.426 (+8.53%)	0.69 → 1.22 (+76.81%)	1.55 → 1.61 (+3.87%)
Te-Arikinui	3.664 → 3.524 (+3.82%)	1.542 → 1.490 (+3.37%)	2.122 → 2.034 (+4.15%)	5.898 → 6.146 (−4.21%)	0.88 → 0.82 (−6.82%)	1.68 → 1.97 (+17.26%)
Kahurangi	4.449 → 4.252 (+4.43%)	1.981 → 1.882 (+5.00%)	2.468 → 2.370 (+3.97%)	6.547 → 6.496 (+0.78%)	1.31 → 1.26 (−3.82%)	1.45 → 1.62 (+11.72%)
Bubu	— → 4.023	— → 1.682	— → 2.341	— → 5.855	— → 1.16	— → 1.545

Standout Performances

Anahita

RSI: +76.81%
5–10–5: +8.53%
Improvement across all measured metrics

A standout improvement in reactive strength, reflecting a significant increase in the ability to absorb and reapply force efficiently — a key quality for both speed and agility performance.

Te-arikinui

20m Sprint: +3.82%
Broad Jump: +17.26%

Strong improvements in both sprint performance and lower-body power, indicating better force production and improved movement efficiency.

Kahurangi

20m Sprint: +3.64%
Broad Jump: +11.72%

Consistent development across speed and power, demonstrating a solid foundation for continued progression.

Emmersyn

RSI: +36.63%
Broad Jump: +7.05%

Clear improvements in reactive strength and power, highlighting improved efficiency through the stretch-shortening cycle.

Key Insights

Sprint Development

Most athletes improved their 20m sprint performance, reflecting:

Improved acceleration mechanics
Better coordination and movement efficiency
Increased confidence in sprinting

Reactive Strength Development (RSI)

Significant improvements in RSI across multiple athletes indicate:

Enhanced stretch-shortening cycle efficiency
Improved ability to rapidly produce force
Better transfer into sprinting and change of direction

Power Development

Broad jump improvements across the group demonstrate:

Increased lower-body force production
Improved coordination and jumping mechanics

Agility Variability

Some variability in 5–10–5 performance is expected and often reflects:

Increased speed entering directional changes
Development of braking and re-acceleration mechanics
Ongoing refinement of technique

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
Coordination and timing
Efficiency in change of direction
Jumping and landing control

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

Growth and maturation
Fatigue and external sporting commitments
Familiarity with testing protocols
Day-to-day readiness

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

Final Note

This group has made strong progress across the term, particularly in developing speed, reactive strength, and lower-body power.

These qualities form a critical foundation for ongoing athletic development and future performance.

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

UNCAPD Sports Performance Academy