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

At the completion of our Term 1 program, athletes in the New Lynn 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:

• Acceleration (0–10m)

• Sprint performance (20m and 10–20m)

• 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: Lower time = improvement

• Jump & RSI: Higher value = improvement

Results Table

Athlete	20m Sprint	0–10m	10–20m	Broad Jump	RSI	CMJ
Rohan	4.28 → 4.11 (+3.97%)	1.88 → 2.19 (−16.49%)	2.39 → 1.91 (+20.08%)	1.10 → 1.40 (+27.27%)	0.86 → 1.27 (+47.67%)	26.4 → 32.3 (+22.35%)
Nathan	3.92 → 3.73 (+4.85%)	1.70 → 1.97 (−15.88%)	2.13 → 1.76 (+17.37%)	1.75 → 1.87 (+6.86%)	1.00 → 1.20 (+20.00%)	42.9 → 43.7 (+1.87%)
Nick	4.01 → 3.81 (+4.99%)	1.78 → 2.09 (−17.42%)	2.22 → 1.72 (+22.52%)	1.58 → 1.60 (+1.27%)	1.06 → 1.83 (+72.64%)	31.8 → 37.1 (+16.67%)
Marlon	4.51 → 4.35 (+3.64%)	2.04 → 2.31 (−13.09%)	2.47 → 2.04 (+17.45%)	1.32 → 2.05 (+55.30%)	0.50 → 0.98 (+96.00%)	25.9 → 28.4 (+9.65%)
Parker	3.66 → 3.25 (+11.20%)	1.71 → 1.78 (−4.09%)	1.92 → 1.47 (+23.70%)	1.48 → 1.75 (+18.24%)	1.17 → 2.07 (+76.92%)	45.2 → 51.1 (+13.05%)

Standout Performances

Parker

• 20m Sprint: +11.20%

• 10–20m: +23.70%

• RSI: +76.92%

• CMJ: +13.05%

A standout across all key metrics, demonstrating significant improvements in speed, power, and reactive strength.

Marlon

• Broad Jump: +55.30%

• RSI: +96.00%

Exceptional development in lower-body power and reactive strength, indicating major improvements in force production and efficiency.

Nick

• RSI: +72.64%

• 10–20m: +22.52%

• CMJ: +16.67%

Strong improvements in reactive strength and sprint performance, showing clear transfer into speed development.

Rohan

• Broad Jump: +27.27%

• RSI: +47.67%

• CMJ: +22.35%

A well-rounded improvement in power and explosiveness, alongside strong sprint development.

Key Insights

Sprint Development

All athletes improved their 20m sprint performance, with particularly strong gains in the 10–20m phase, indicating:

• Improved top-end speed

• Better sprint mechanics in upright running

• Increased efficiency and coordination

Acceleration Variability (0–10m)

A consistent trend across the group was reduced performance in the 0–10m phase. This is common during development and often reflects:

• Technical adjustments in acceleration mechanics

• Increased exposure to higher speeds

• Transitional learning phases

These typically improve with continued training and consolidation.

Power & Reactive Strength Development

Significant improvements in Broad Jump, CMJ, and RSI indicate:

• Increased force production

• Enhanced neuromuscular efficiency

• Improved stretch-shortening cycle function

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

• Force application into the ground

• Jumping and landing control

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

Final Note

This group has made excellent progress across the term, particularly in developing speed, power, and reactive strength.

These qualities provide a strong foundation for continued 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