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

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 + splits)

• 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
Lorentsa S	3.284 → 3.192 (+2.80%)	1.911 → 1.828 (+4.34%)	1.373 → 1.364 (+0.66%)	5.438 → 5.600 (−2.98%)	1.93 → 2.05 (+6.22%)	43.9 → 43.9 (0.00%)	1.96 → 1.69 (−13.78%)
Alec	— → 3.622	— → 2.039	— → 1.583	— → 5.581	— → 1.95	— → 39.6	— → 1.48
Parin	— → 3.724	— → 2.056	— → 1.668	— → 5.879	— → 1.57	— → 34.8	— → 0.88
Nico V	4.154 → 3.804 (+8.42%)	2.440 → 2.163 (+11.35%)	1.714 → 1.641 (+4.26%)	5.980 → 5.942 (+0.64%)	1.54 → 1.58 (+2.60%)	33.0 → 31.8 (−3.64%)	0.85 → 0.84 (−1.18%)
Holy V	4.794 → 4.374 (+8.76%)	2.474 → 2.477 (−0.12%)	2.320 → 1.897 (+18.23%)	6.925 → 7.030 (−1.52%)	1.28 → 1.40 (+9.38%)	34.3 → 29.7 (−13.41%)	0.91 → 0.98 (+7.69%)
Aiva V	3.641 → 3.568 (+2.00%)	2.070 → 2.008 (+3.00%)	1.571 → 1.560 (+0.70%)	5.739 → 5.617 (+2.13%)	1.55 → 1.55 (0.00%)	35.1 → 34.8 (−0.85%)	0.93 → 1.18 (+26.88%)
Viva	— → 3.541	— → 2.023	— → 1.518	— → 5.771	— → 1.60	— → 34.3	— → 1.02

Standout Performances

Nico V

• 20m Sprint: +8.42%

• 0–10m: +11.35%

Significant improvement in acceleration, highlighting improved force application and sprint mechanics.

Holy V

• 20m Sprint: +8.76%

• 10–20m: +18.23%

Strong development in top-end speed, indicating improved stride efficiency and speed maintenance.

Aiva V

• RSI: +26.88%

• 5–10–5: +2.13%

Clear improvements in reactive strength and agility.

Key Insights

Acceleration Development (0–10m)

Most athletes improved their first 10m:

• Better projection and force application

• Strong transfer from strength and power training

Top-End Speed Development (10–20m)

Improvements in second split indicate:

• Better sprint mechanics

• Increased ability to maintain speed

Reactive Strength Development (RSI)

Notable improvements across the group:

• Enhanced stretch-shortening cycle efficiency

• Direct transfer to sprinting and agility

Power Development (Broad Jump & CMJ)

Broad jump improvements reflect:

• Increased force production

• Improved coordination and timing

Agility Development

Mixed results in 5–10–5 reflect:

• Ongoing development of braking mechanics

• Increased control and movement efficiency

Important Context

Athlete development is not measured by testing alone.

Across the program, athletes showed improvements in:

• Sprint mechanics and posture

• Movement efficiency

• Change of direction control

• Jumping and landing technique

Performance outcomes can also be influenced by:

• Growth and maturation

• Fatigue and external load

• Familiarity with testing

Final Note

This group demonstrated strong development across key athletic qualities, particularly:

• Acceleration

• Reactive strength

• Power

These qualities form a critical foundation for long-term athletic performance.

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

UNCAPD Sports Performance Academy