Manurewa - Speed & Agility Program (Wednesday 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 + 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
Elohim P	3.162 → 3.211 (−1.55%)	1.844 → 1.869 (−1.36%)	1.318 → 1.342 (−1.82%)	5.292 → 5.173 (+2.25%)	2.23 → 2.24 (+0.45%)	38.9 → 42.4 (+8.99%)	1.31 → 1.46 (+11.45%)

Post-Testing Only Athletes

Athlete	20m Sprint	0–10m	10–20m	5–10–5	Broad Jump	CMJ	RSI
Emily	3.511	2.014	1.497	5.551	1.94	40.6	1.05
Amelia	3.608	2.064	1.517	5.739	1.72	34.5	0.94

Standout Performances

Elohim P

• CMJ: +8.99%

• RSI: +11.45%

• 5–10–5: +2.25%

Strong improvements in power and reactive strength, alongside improved agility performance.

Emily (Post-Test Only)

• 20m Sprint: 3.511

• 5–10–5: 5.551

Strong overall speed and agility profile.

Key Insights

Acceleration vs Top-End Speed

Split data provides deeper insight:

• 0–10m reflects acceleration and force application

• 10–20m reflects speed maintenance and mechanics

• Small changes are expected at this level due to technical refinement

Power Development (CMJ & Broad Jump)

Clear improvement in Elohim’s jumping performance indicates:

• Increased force production

• Improved neuromuscular coordination

• Transfer to sprint and agility performance

Reactive Strength Development (RSI)

RSI improvements highlight:

• Enhanced stretch-shortening cycle efficiency

• Improved ability to rapidly absorb and produce force

• Key for high-level speed and change of direction

Agility Development

Improvement in 5–10–5 reflects:

• Better braking mechanics

• Improved body control at speed

• Increased efficiency when changing direction

Sprint Variability

Slight decreases in sprint time are not uncommon and may reflect:

• Technical adjustments to mechanics

• Fatigue or external training load

• Focus on developing other physical qualities

Important Context

Athlete development is not measured by testing alone.

Across the program, athletes demonstrated improvements in:

• Sprint mechanics and posture

• Movement efficiency

• Strength and coordination

• Technical execution

Performance outcomes can also be influenced by:

• Growth and maturation

• Training load and fatigue

• Familiarity with testing

Final Note

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

• Power

• Reactive strength

• Agility

These are critical components for higher-level athletic performance.

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

UNCAPD Sports Performance Academy