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

At the completion of our Term 1 program, athletes in the New Lynn 14+ 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)

• 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 % change indicates improvement).

How to interpret results:

• Sprint & agility: Lower time = improvement

• Jump & RSI: Higher value = improvement

Results Table

Athlete	20m Sprint	0–10m	10–20m	5–10–5	Broad Jump	RSI	CMJ
Eleina	3.20 → 3.33 (−4.06%)	1.44 → 1.91 (−32.64%)	1.85 → 1.41 (+23.78%)	3.79 → 5.44 (−43.39%)	1.95 → 2.05 (+5.13%)	1.88 → 2.02 (+7.45%)	48.0 → 49.3 (+2.71%)
Keana	3.41 → 3.32 (+2.55%)	1.50 → 1.87 (−24.67%)	1.91 → 1.45 (+24.08%)	3.77 → 5.30 (−40.44%)	2.00 → 2.20 (+10.00%)	1.62 → 2.00 (+23.46%)	42.4 → 43.7 (+3.07%)
Cameron (Cam)	3.59 → 3.37 (+6.13%)	1.58 → 1.89 (−19.62%)	2.00 → 1.48 (+26.00%)	4.22 → 5.20 (−23.34%)	1.98 → 2.06 (+4.04%)	1.05 → 1.33 (+26.67%)	39.6 → 43.4 (+9.60%)
Liam	3.18 → 3.11 (+2.20%)	1.37 → 1.77 (−29.20%)	1.80 → 1.33 (+26.11%)	3.63 → 5.21 (−43.48%)	2.22 → 2.20 (−0.90%)	1.70 → 1.57 (−7.65%)	48.0 → 50.8 (+5.83%)
Emily D	— → 3.49	— → 1.97	— → 1.51	— → 5.60	— → 2.12	— → 1.59	— → 41.9
Emily G	— → 3.48	— → 1.93	— → 1.55	— → 5.77	— → 2.07	— → 1.81	— → 44.5
Dallas	— → 3.00	— → 1.72	— → 1.28	— → 4.93	— → 2.20	— → 2.52	— → 63.0

Standout Performances

Cameron (Cam)

• 20m Sprint: +6.13%

• 10–20m: +26.00%

• RSI: +26.67%

• CMJ: +9.60%

A strong all-round development across speed, power, and reactive strength, indicating excellent transfer from training into performance.

Keana

• 10–20m: +24.08%

• RSI: +23.46%

• Broad Jump: +10.00%

Clear improvements in both sprint performance and lower-body power, particularly in the ability to produce and reapply force.

Liam

• 10–20m: +26.11%

• CMJ: +5.83%

Strong improvements in top-end speed and vertical power, reflecting improved sprint mechanics and efficiency.

Eleina

• 10–20m: +23.78%

Notable gains in sprint efficiency during the upright phase, alongside steady improvements in power and reactive strength.

Key Insights

Top-End Speed Development

All athletes demonstrated strong improvements in the 10–20m phase, indicating:

• Improved upright sprint mechanics

• Greater efficiency at higher speeds

• Increased ability to maintain velocity

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 changes in acceleration mechanics

• Increased exposure to higher speeds

• Transitional learning phases

Reactive Strength & Power

Improvements in RSI, CMJ, and Broad Jump indicate:

• Enhanced stretch-shortening cycle efficiency

• Increased force production

• Improved transfer into athletic movement

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

• Force application into the ground

• Braking and re-acceleration 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

Final Note

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

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