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

At the completion of our Term 1 program, athletes in the Manurewa 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)

• Change of direction (5–10–5)

• Lower-body power (Broad Jump)

• 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 & RSI: Higher value = improvement

Results Table

Athlete	20m Sprint	0–10m	10–20m	5–10–5	Broad Jump	RSI
Jason	3.088 → 3.173 (−2.75%)	1.332 → 1.940 (−45.65%)	1.756 → 1.879 (−7.01%)	5.070 → 4.758 (+6.15%)	2.23 → 2.29 (+2.69%)	2.11 → 2.13 (+0.95%)
Rhylie	4.013 → 3.502 (+12.73%)	1.666 → 1.510 (+9.36%)	2.347 → 2.052 (+12.57%)	6.273 → 5.677 (+9.50%)	1.79 → 2.00 (+11.73%)	0.78 → 1.38 (+76.92%)
Chaesi	4.016 → 4.036 (−0.50%)	1.769 → 1.643 (+7.12%)	2.247 → 2.393 (−6.50%)	5.932 → 5.753 (+3.02%)	1.60 → 1.82 (+13.75%)	1.35 → 1.33 (−1.48%)
Vinish	3.363 → 3.358 (+0.15%)	1.399 → 1.342 (+4.07%)	1.964 → 2.016 (−2.65%)	5.583 → 5.242 (+6.11%)	1.70 → 1.82 (+7.06%)	1.89 → 2.00 (+5.82%)
Saniya	3.797 → 3.725 (+1.90%)	1.681 → 1.548 (+7.91%)	2.116 → 2.177 (−2.88%)	5.760 → 5.549 (+3.66%)	1.61 → 1.69 (+4.97%)	1.11 → 1.58 (+42.34%)

Standout Performances

Rhylie

• 20m Sprint: +11.24%

• 5–10–5: +9.50%

• Broad Jump: +11.73%

• RSI: +76.92%

A standout across all key performance metrics, demonstrating significant improvements in speed, power, and reactive strength. This reflects excellent adaptation to training and strong transfer into performance.

Saniya

• RSI: +42.34%

• Improvements across all measured metrics

Strong development in reactive strength, alongside consistent gains in speed and power.

Vinish

• 5–10–5: +6.11%

• Broad Jump: +7.06%

• RSI: +5.82%

Consistent improvements across agility, power, and reactive strength, indicating well-rounded development.

Jason

• 5–10–5: +6.15%

• Improvements in Broad Jump and RSI

Strong gains in change of direction ability, reflecting improved braking and re-acceleration mechanics.

Key Insights

Agility Development

All athletes improved in the 5–10–5 test, indicating:

• Improved deceleration and re-acceleration mechanics

• Greater efficiency when changing direction

• Increased control at higher speeds

Reactive Strength Development (RSI)

Significant improvements across the group highlight:

• Enhanced stretch-shortening cycle efficiency

• Improved ability to rapidly produce and reapply force

• Better transfer into sprinting and agility performance

Power Development

Improvements in CMJ demonstrate:

• Increased lower-body force production

• Improved neuromuscular coordination

• Greater explosiveness

Sprint Variability

Some variability in 20m sprint results is expected and can reflect:

• Technical adjustments in sprint mechanics

• External fatigue or training load

• Natural fluctuations in performance

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 agility, reactive strength, and power.

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

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

UNCAPD Sports Performance Academy