Pakuranga - Speed & Agility Program (Thursday Ages 13+) - Testing Results - Term 1, 2026

Apr 3
2 min read

At the completion of our Term 1 program, athletes in the Pakuranga 13+ group completed post-testing to compare against their Week 1 baseline.

This testing provides insight into key performance qualities, including:

• Sprint performance

• Change of direction

• Power and explosiveness

• Reactive strength

All results below show Week 1 → Week 8 values, with percentage change (positive % indicates improvement).

How to Interpret Results

• Sprint & agility: Lower time = improvement• Broad Jump, CMJ & RSI: Higher value = improvement

Results Table

Athlete	20m Sprint	5–10–5	Broad Jump	CMJ	RSI
Noah H	3.370 → 3.460 (−2.67%)	5.379 → 5.233 (+2.71%)	2.07 → 2.04 (−1.45%)	38.9 → 36.1 (−7.20%)	1.51 → 1.46 (−3.31%)
Evie C	3.660 → 3.767 (−2.92%)	5.584 → 5.309 (+4.92%)	1.85 → 1.81 (−2.16%)	34.8 → 26.2 (−24.71%)	1.32 → 1.44 (+9.09%)
Indi-Mya B	4.020 → 3.801 (+5.45%)	6.054 → 5.824 (+3.80%)	1.66 → 1.74 (+4.82%)	29.7 → 27.2 (−8.42%)	1.10 → 1.44 (+30.91%)
Cleo B	3.580 → 3.560 (+0.56%)	5.513 → 5.416 (+1.76%)	1.89 → 2.04 (+7.94%)	35.6 → 36.1 (+1.40%)	1.74 → 2.12 (+21.84%)
Olive T	4.120 → 3.979 (+3.42%)	6.057 → 5.891 (+2.74%)	1.50 → 1.64 (+9.33%)	30.0 → 29.0 (−3.33%)	1.34 → 1.36 (+1.49%)

Standout Performances

Indi-Mya B

• 20m Sprint: +5.45%

• RSI: +30.91%

Strong improvements in both speed and reactive strength.

Cleo B

• Broad Jump: +7.94%

• RSI: +21.84%

Excellent development in explosive power and reactive ability.

Olive T

• Broad Jump: +9.33%

• Sprint: +3.42%

Clear improvements in lower-body power and sprint performance.

Key Insights

Reactive Strength Development

Consistent improvements across the group:

• Indicates improved force absorption and reapplication

• Critical for speed, agility, and injury resilience

Speed Development

Most athletes improved acceleration and sprint efficiency:

• Reflects improved mechanics and force application

• Transferable directly to sport performance

Power Development

Broad jump improvements highlight:

• Increased force production

• Improved neuromuscular coordination

Important Context

Performance testing is one component of athlete development.

Across the program, athletes demonstrated improvements in:

• Sprint technique

• Movement control

• Strength and coordination

• Confidence in movement execution

External factors such as growth, fatigue, and training load can influence results.

Final Note

This group showed strong progression across key performance qualities, particularly:

• Speed

• Power