Ponsonby - Speed & Agility Program (Tuesday Ages 11-13) - Testing Results - Term 1, 2026

At the completion of our Term 1 program, athletes in the Ponsonby 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
Henry P	3.479 → 3.577 (−2.82%)	5.714 → 5.355 (+6.28%)	1.86 → 1.93 (+3.76%)	42.9 → 47.5 (+10.72%)	1.17 → 1.45 (+23.93%)
Charlie P	3.585 → 3.744 (−4.44%)	5.653 → 5.716 (−1.12%)	1.92 → 1.875 (−2.34%)	36.8 → 40.9 (+11.14%)	1.01 → 1.69 (+67.33%)
Eleanor L	4.281 → 4.265 (+0.37%)	6.977 → 6.567 (+5.88%)	1.21 → 1.24 (+2.48%)	26.4 → 31.0 (+17.42%)	0.45 → 0.70 (+55.56%)
Maanika C	4.005 → 3.883 (+3.05%)	5.980 → 6.079 (−1.66%)	1.42 → 1.595 (+12.32%)	34.0 → 34.3 (+0.88%)	1.37 → 1.55 (+13.14%)
Jayden L	4.125 → 4.330 (−4.97%)	6.317 → 6.417 (−1.58%)	1.59 → 1.58 (−0.63%)	31.2 → 33.0 (+5.77%)	0.54 → 0.69 (+27.78%)

Post-Testing Only Athlete

Athlete	20m Sprint	5–10–5	Broad Jump	CMJ	RSI
Saisha	4.098	6.250	1.54	31.0	0.85

Standout Performances

Charlie P

• RSI: +67.33%

• CMJ: +11.14%

Significant improvement in reactive strength, indicating enhanced ability to produce and absorb force quickly — a key quality for sprinting and agility.

Eleanor L

• CMJ: +17.42%

• RSI: +55.56%

• 5–10–5: +5.88%

Strong improvements across power and agility, reflecting improved coordination and movement efficiency.

Henry P

• 5–10–5: +6.28%

• CMJ: +10.72%

• RSI: +23.93%

Well-rounded development across agility, power, and reactive strength.

Maanika C

• 20m Sprint: +3.05%

• Broad Jump: +12.32%

Clear improvements in sprint performance and lower-body power.

Key Insights

Reactive Strength Development (RSI)

One of the most notable outcomes across the group was improvement in RSI:

• Multiple athletes showed 20–60%+ improvements

• Indicates improved stretch-shortening cycle efficiency

• Enhances:

  • Sprinting ability

  • Agility performance

  • Explosive movement

Power Development (CMJ & Broad Jump)

Improvements in jumping metrics reflect:

• Increased lower-body force production

• Improved coordination and timing

• Better movement efficiency

Agility Development (5–10–5)

Several athletes improved their change of direction performance, indicating:

• Better braking mechanics

• Improved body positioning

• Increased control at speed

Sprint Variability

Sprint performance showed mixed results, which is expected at this stage.

This can reflect:

• Technical adjustments to sprint mechanics

• Coordination changes during development

• Training emphasis on other qualities (e.g. strength, power)

Important Context

While testing provides valuable objective data, we do not assess athlete development based on numbers alone.

Across the program, there were 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 training load

• Familiarity with testing

• Day-to-day readiness

Final Note

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

• Reactive strength

• Power

• 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