St Johns - Speed & Agility Program (Wednesday Ages 14+) - Testing Results - Term 1, 2026

At the completion of our Term 1 program, athletes in the St Johns 14+ Wednesday 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)

• Max velocity mechanics (10–20m)

• 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

• CMJ, RSI & Broad Jump: Higher value = improvement

Results Table

Athlete	20m Sprint	0–10m	10–20m	5–10–5	CMJ	RSI	Broad Jump
Dontay	3.670 → 3.497 (+4.71%)	2.127 → 2.065 (+2.92%)	1.543 → 1.432 (+7.19%)	— → 5.505	42.7 → 46.5 (+8.90%)	1.39 → 1.50 (+7.91%)	1.96 → 2.12 (+8.16%)
Oliver S	3.568 → 3.622 (−1.51%)	2.006 → 2.161 (−7.72%)	1.562 → 1.461 (+6.47%)	5.466 → 5.065 (+7.34%)	34.5 → 40.4 (+17.10%)	2.41 → 3.20 (+32.78%)	1.84 → 1.97 (+7.07%)
Lara L	3.526 → 3.418 (+3.06%)	2.044 → 1.970 (+3.62%)	1.482 → 1.448 (+2.29%)	5.249 → 5.390 (−2.69%)	38.9 → 41.4 (+6.43%)	1.38 → 1.77 (+28.26%)	2.05 → 2.12 (+3.41%)
Hugo H	3.398 → 3.222 (+5.18%)	2.005 → 1.905 (+4.99%)	1.393 → 1.317 (+5.46%)	5.183 → 5.101 (+1.58%)	38.4 → 42.4 (+10.42%)	1.66 → 1.59 (−4.22%)	2.11 → 2.24 (+6.16%)
Timmy H	3.817 → 3.713 (+2.73%)	2.291 → 2.136 (+6.77%)	1.526 → 1.595 (−4.52%)	5.381 → 5.469 (−1.64%)	33.5 → 36.8 (+9.85%)	1.39 → 1.41 (+1.44%)	1.78 → 1.81 (+1.69%)

Standout Performances

Hugo H

• 20m Sprint: +5.18%

• 0–10m: +4.99%

• 10–20m: +5.46%

• CMJ: +10.42%

• Broad Jump: +6.16%

A standout across all sprint phases, demonstrating well-rounded improvements in both acceleration and top speed, alongside increased power output.

Oliver S

• 5–10–5: +7.34%

• CMJ: +17.10%

• RSI: +32.78%

Significant improvements in reactive strength and change of direction ability, reflecting enhanced stretch-shortening cycle efficiency and movement control.

Dontay

• 20m Sprint: +4.71%

• 10–20m: +7.19%

• CMJ: +8.90%

• Broad Jump: +8.16%

Strong improvements in sprint performance and lower-body power, indicating improved force application and sprint mechanics.

Lara L

• RSI: +28.26%

• 20m Sprint: +3.06%

Notable improvements in reactive strength alongside consistent gains across sprint and power metrics.

Key Insights

Acceleration Development (0–10m)

Most athletes improved in acceleration, indicating:

• Better force application into the ground

• Improved starting mechanics

• Increased efficiency in early sprint phases

Top Speed Development (10–20m)

Improvements across several athletes (Dontay, Hugo) reflect:

• Better stride mechanics

• Improved coordination at higher speeds

• Increased ability to maintain velocity

  
  

Agility (5–10–5)

Results were mixed, which is expected at this level:

• Some athletes improved (Oliver, Hugo)

• Others showed minimal change or slight regression

This can reflect:

• Technical adjustments

• Testing variability

• Fatigue or timing differences

Reactive Strength (RSI)

Strong improvements across the group, particularly:

• Oliver (+32.78%)

• Lara (+28.26%)

This highlights:

• Improved stretch-shortening cycle efficiency

• Faster force production

• Better transfer into sprinting and agility

• 
  

Power Development (CMJ & Broad Jump)

Consistent improvements indicate:

• Increased lower-body force production

• Improved neuromuscular coordination

• Greater explosiveness

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

• Efficiency in acceleration and upright running

• Change of direction control

• Jumping and landing mechanics

Testing outcomes can also be influenced by:

• Growth and maturation

• Fatigue and external training load

• Familiarity with testing protocols

• Day-to-day readiness

Final Note

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

• Acceleration

• Reactive strength

• Sprint efficiency

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