Pakuranga - Speed & Agility Program (Thursday Ages 8-12) - Testing Results - Term 1, 2026

At the completion of our Term 1 program, athletes in the Pakuranga 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)

• 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	5–10–5	Broad Jump	CMJ	RSI
Cooper C	4.212 → 4.168 (+1.04%)	6.169 → 6.243 (−1.20%)	1.58 → 1.54 (−2.53%)	24.1 → 27.9 (+15.77%)	0.76 → 0.97 (+27.63%)
Reed M	3.820 → 3.816 (+0.10%)	6.067 → 5.798 (+4.43%)	1.80 → 1.62 (−10.00%)	30.2 → 36.8 (+21.85%)	0.85 → 1.00 (+17.65%)
Lachlan M	4.567 → 4.322 (+5.36%)	7.299 → 6.609 (+9.46%)	1.26 → 1.28 (+1.59%)	26.9 → 27.4 (+1.86%)	0.57 → 1.28 (+124.56%)
Leo W	4.230 → 4.118 (+2.65%)	5.925 → 5.850 (+1.27%)	1.53 → 1.58 (+3.27%)	32.3 → 30.2 (−6.50%)	1.15 → 1.44 (+25.22%)
AJ A	3.520 → 3.655 (−3.84%)	5.507 → 5.449 (+1.05%)	1.90 → 1.87 (−1.58%)	37.3 → 37.8 (+1.34%)	0.95 → N/A
Sione T	3.630 → 3.552 (+2.15%)	4.471 → 5.407 (−20.94%)	1.89 → 1.81 (−4.23%)	39.1 → 40.1 (+2.56%)	0.93 → 1.17 (+25.81%)
Mila S	3.660 → 3.711 (−1.39%)	5.720 → 5.478 (+4.23%)	1.77 → 1.625 (−8.19%)	39.4 → 37.1 (−5.84%)	1.31 → 1.37 (+4.58%)
Dihan C	4.040 → 3.876 (+4.06%)	6.042 → 5.668 (+6.19%)	1.93 → 1.86 (−3.63%)	33.5 → 36.1 (+7.76%)	0.71 → 1.08 (+52.11%)
Nevaya B	4.049 → 3.877 (+4.25%)	6.043 → 5.642 (+6.64%)	1.64 → 1.59 (−3.05%)	26.4 → 30.0 (+13.64%)	1.47 → 1.55 (+5.44%)
Connor M	4.600 → 4.357 (+5.28%)	6.537 → 6.308 (+3.50%)	1.31 → 1.31 (0.00%)	36.4 → 28.4 (−21.98%)	0.59 → 1.20 (+103.39%)
Harper B	4.160 → 3.911 (+5.99%)	6.333 → 5.810 (+8.26%)	1.44 → 1.565 (+8.68%)	29.2 → 29.0 (−0.68%)	1.13 → 1.55 (+37.17%)

Standout Performances

Lachlan M

• RSI: +124.56%

• 5–10–5: +9.46%

Exceptional development in reactive strength, indicating significant improvement in stretch-shortening cycle efficiency.

Connor M

• RSI: +103.39%

• 20m Sprint: +5.28%

Major gains in reactive strength alongside improved sprint performance.

Harper B

• 20m Sprint: +5.99%

• 5–10–5: +8.26%

• Broad Jump: +8.68%

Strong all-round development across speed, agility, and power.

Key Insights

Reactive Strength Development (RSI)

Significant improvements across multiple athletes:

• Many athletes improved by 20–100%+

• Reflects improved elastic strength and force transfer

• Direct impact on sprinting and agility performance

Acceleration Development

Clear improvements in 0–10m acceleration across the group:

• Indicates improved force application and sprint mechanics

• Highly transferable to most team and individual sports

Agility Development

Improved 5–10–5 times reflect:

• Better braking and deceleration control

• Improved change-of-direction efficiency

Sprint Variability

Some variability remains in sprint results, which is expected due to:

• Ongoing technical development

• Growth and coordination changes

• Training emphasis across multiple physical qualities

Important Context

Athlete development is not measured by testing alone.

Across the program, athletes showed clear improvements in:

• Sprint mechanics and posture

• Movement efficiency

• Change of direction control

• Jumping and landing technique

Testing outcomes can also be influenced by:

• Growth and maturation

• Fatigue and external load

• Familiarity with testing protocols

Final Note

This group made strong progress across the term, particularly in developing:

• Reactive strength

• Acceleration

• Agility

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