St Johns Girls - Speed & Agility Program (Monday Ages 14-18) - Testing Results - Term 1, 2026

At the completion of our Term 1 program, athletes in the St Johns Girls 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.

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
Luciana R	3.80 → 3.86 (−1.45%)	2.19 → 2.22 (−1.14%)	1.61 → 1.58 (+1.86%)	6.26 → 5.85 (+6.49%)	1.63 → 1.70 (+4.29%)	1.00 → 0.89 (−11.00%)	31.0 → 34.3 (+10.65%)
Eva T	3.71 → 3.72 (−0.27%)	2.31 → 2.22 (+3.90%)	1.40 → 1.47 (−4.93%)	5.50 → 5.49 (+0.24%)	1.85 → 1.58 (−14.59%)	1.10 → 1.23 (+11.82%)	31.5 → 31.8 (+0.95%)
Luna I	3.76 → 3.81 (−1.20%)	2.35 → 2.26 (+3.70%)	1.40 → 1.53 (−9.07%)	5.55 → 5.70 (−2.70%)	1.83 → 1.84 (+0.27%)	1.01 → 0.93 (−7.92%)	35.1 → 36.1 (+2.85%)
Summer T	3.68 → 3.72 (−1.20%)	2.11 → 2.14 (−1.47%)	1.57 → 1.57 (−0.13%)	5.71 → 5.23 (+8.35%)	1.70 → 1.76 (+3.53%)	1.04 → 1.27 (+22.12%)	29.5 → 36.8 (+24.75%)
Lauren W	3.27 → 3.41 (−4.16%)	1.99 → 1.93 (+2.91%)	1.28 → 1.44 (−12.32%)	5.43 → 5.28 (+2.74%)	2.28 → 2.30 (+0.66%)	2.82 → 2.66 (−5.67%)	45.2 → 48.0 (+6.19%)
Nicole W	3.69 → 3.57 (+3.34%)	2.21 → 2.05 (+7.33%)	1.48 → 1.52 (−2.56%)	5.50 → 5.45 (+0.91%)	2.03 → 1.98 (−2.71%)	1.48 → 1.68 (+13.51%)	51.3 → 39.6 (−22.81%)
Meeshali S	— → 4.23	— → 2.45	— → 1.78	— → 6.02	— → 1.60	— → 0.67	— → 29.5

Standout Performances

Summer T

• CMJ: +24.75%

• RSI: +22.12%

• 5–10–5: +8.35%

A standout across power and reactive strength, alongside strong improvements in change of direction. This reflects improved force production and efficiency in dynamic movement.

Nicole W

• 0–10m: +7.33%

• 20m Sprint: +3.34%

• RSI: +13.51%

Strong improvements in acceleration and reactive strength, indicating better force application and sprint efficiency.

Luciana R

• 5–10–5: +6.49%

• CMJ: +10.65%

• Broad Jump: +4.29%

Consistent development across agility and power metrics.

Lauren W

• CMJ: +6.19%

• Improvements in acceleration and agility

Solid progress in lower-body power alongside improved movement efficiency.

Key Insights

Agility Development

Several athletes improved in the 5–10–5, indicating:

• Better braking and re-acceleration mechanics

• Improved ability to change direction efficiently

• Enhanced control at higher speeds

Acceleration Improvements

Notable gains in 0–10m performance across multiple athletes reflect:

• Improved force application

• Better starting mechanics

• Increased intent and efficiency

Power & Reactive Strength

Improvements in CMJ and RSI demonstrate:

• Enhanced neuromuscular coordination

• Improved stretch-shortening cycle efficiency

• Greater ability to produce and absorb force

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

• Efficiency in acceleration and upright running

• Braking and change of direction 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 movement quality, reactive strength, and power.

These foundations are essential for continued progression into higher-level performance.

If you would like individual feedback or guidance on next steps, please feel free to get in touch.

UNCAPD Sports Performance Academy