Term 2, 2026 Strength & Conditioning Testing Results
- Jun 30
- 6 min read
Over the past eight weeks, athletes across our Glendowie and Wairau Valley Strength & Conditioning programmes have completed another structured training block before finishing the term with post-testing.
Firstly, thank you to every athlete and family for your commitment throughout the term. Your consistency, effort, and willingness to learn are what make long-term athletic development possible. It has been fantastic to see the progress made across all age groups and to watch athletes become stronger, more confident, and more capable throughout the programme.
Throughout the term, athletes completed a comprehensive performance testing battery before and after the training block, allowing us to monitor changes in key athletic qualities that underpin long-term sporting performance.
Testing Battery
Depending on age group, athletes completed a combination of the following tests:
Mid Thigh Pull (Maximal Strength)
Grip Strength (Left & Right)
Vertical Jump
Broad Jump
Max Push Ups (60 Seconds)
Reactive Strength Index (RSI)
Plank Hold
Chin Ups (14–18 only)
10m Sprint
Velocity-Based Strength Testing (selected groups)
These assessments help us objectively measure development while identifying strengths and opportunities for future improvement.
Understanding the Results
It is important to remember that these results represent just one point in an athlete's development journey.
An eight-week training block can produce meaningful improvements, but it is not the finish line. Developing strength, power, movement quality and athletic performance is a long-term process that requires consistent training over many months and years.
Some athletes achieved significant improvements across multiple tests.
Others maintained their performance or experienced small decreases in certain measures.
Both outcomes are a normal part of the development process.
Performance on testing day can be influenced by many factors outside of our training sessions, including:
Winter sport training and competition
Fatigue from school and club commitments
Growth and maturation
Illness or minor injuries
Sleep and recovery
Training consistency
Previous day's training or competition
An athlete may have developed significantly better lifting technique, movement competency, force production and overall training confidence throughout the program, yet still produce a lower testing score due to accumulated fatigue or other external factors.
Testing provides valuable information, but it never tells the whole story.
Progress Is More Than Numbers
While the testing data is important, many of the biggest improvements occur in areas that aren't always captured by a single performance test.
Throughout the term we have seen athletes develop:
Better lifting technique
Improved movement quality
Greater body control and coordination
Increased confidence under load
Improved jumping and landing mechanics
Better force production
Increased training knowledge and professionalism
Greater consistency and intent during sessions
These qualities build the foundation for long-term athletic success and often lead to larger improvements in future testing blocks.
Strength Must Continue to Be Developed
For athletes who achieved excellent improvements this term, congratulations.
Those results have been earned through consistent attendance, quality coaching, and a willingness to improve.
At the same time, it is important to understand that strength, power and athletic performance are qualities that must continue to be trained.
Without ongoing progressive strength training, these physical qualities can gradually decline over time.
The objective isn't simply to improve over one eight-week programme.
The objective is to continue building from one block to the next, creating sustainable long-term athletic development.
Our Approach
At UNCAPD, our Strength & Conditioning programmes are built around evidence-based long-term athlete development principles.
We prioritise:
Movement quality before load
Technical competency before intensity
Progressive overload appropriate to age and experience
Safe, structured strength development
Building athletes for long-term sporting performance
Every programme is designed to help athletes become stronger, more powerful, more resilient, and more confident while developing habits that will benefit them throughout their sporting journey.
Term 3 Results
Glendowie – Ages 11–13
Athlete | Mid Thigh Pull (Pre) | Post | % | Grip L (Pre) | Post | % | Grip R (Pre) | Post | % | Vertical (Pre) | Post | % | Broad Jump (Pre) | Post | % | Push Ups (Pre) | Post | % | RSI (Pre) | Post | % | Plank (Pre) | Post | % | 10m Sprint (Pre) | Post | % |
Yotam S | 75.9 | 90.0 | 18.6% | 19.3 | 20.3 | 5.2% | 24.7 | 21.9 | -11.3% | 36.8 | 38.6 | 4.9% | 1.52 | 1.83 | 20.4% | 9 | 10 | 11.1% | 0.90 | 1.14 | 26.7% | 150 | 170 | 13.3% | 2.332 | 2.377 | -1.9% |
Hudson M | 75.3 | 75.7 | 0.5% | 20.4 | 14.8 | -27.5% | 21.6 | 19.9 | -7.9% | 38.4 | 37.0 | -3.6% | 1.49 | 1.74 | 16.8% | 11 | 16 | 45.5% | 1.45 | 1.62 | 11.7% | 68 | 147 | 116.2% | 2.110 | 2.342 | -11.0% |
Hamish M | 85.1 | 85.0 | -0.1% | 16.2 | 15.1 | -6.8% | 20.8 | 21.1 | 1.4% | 38.9 | 37.5 | -3.6% | 1.80 | 1.80 | 0.0% | 20 | 22 | 10.0% | 1.11 | 1.07 | -3.6% | 64 | 72 | 12.5% | 2.240 | 2.345 | -4.7% |
Ekveer S | — | 77.0 | — | — | 19.2 | — | — | 18.4 | — | — | 37.5 | — | — | 1.75 | — | — | 22 | — | — | 1.26 | — | — | 120 | — | — | 2.427 | — |
Quinn P | 77.3 | 65.0 | -15.9% | 20.7 | 18.7 | -9.7% | 16.7 | 19.8 | 18.6% | 34.8 | 29.9 | -14.1% | 1.64 | 1.77 | 7.9% | 25 | 28 | 12.0% | 1.15 | 1.49 | 29.6% | 77 | 180 | 133.8% | 2.347 | 2.413 | -2.8% |
Peleg N | 101.6 | 89.0 | -12.4% | 15.8 | 17.0 | 7.6% | 19.3 | 17.3 | -10.4% | 29.2 | 26.1 | -10.6% | 1.43 | 1.64 | 14.7% | 3 | 3 | 0.0% | 0.86 | 0.88 | 2.3% | 66 | 62 | -6.1% | 2.386 | 2.365 | 0.9% |
Nathaniel B | 124.0 | 145.0 | 16.9% | 27.4 | 32.9 | 20.1% | 30.0 | 31.1 | 3.7% | 32.3 | 28.4 | -12.1% | 1.35 | 1.50 | 11.1% | 0 | 21 (knees)* | — | 0.56 | 0.70 | 25.0% | 64 | 42 | -34.4% | 2.472 | 2.573 | -4.1% |
Lucas P | 83.8 | 83.0 | -1.0% | 20.6 | 20.0 | -2.9% | 20.0 | 19.7 | -1.5% | 38.4 | 36.8 | -4.2% | 1.84 | 1.98 | 7.6% | 10 | 13 | 30.0% | 1.72 | 1.54 | -10.5% | 88 | 107 | 21.6% | 1.969 | 2.033 | -3.3% |
Glendowie – Ages 14–18
Only athletes who completed post testing have been included. Positive percentages indicate improvement across all tests. For the 10m Sprint, a faster time is shown as a positive improvement. Plank times have been standardised to seconds.
Athlete | Mid Thigh Pull (Pre) | Post | % | Grip L (Pre) | Post | % | Grip R (Pre) | Post | % | Vertical (Pre) | Post | % | Broad Jump (Pre) | Post | % | Push Ups (Pre) | Post | % | RSI (Pre) | Post | % | Plank (Pre) | Post | % | Chin Ups (Pre) | Post | % | 10m Sprint (Pre) | Post | % |
Timothy H | 110.0 | 105.0 | -4.5% | 20.7 | 21.0 | 1.4% | 25.0 | 24.4 | -2.4% | 35.8 | 39.6 | 10.6% | 1.80 | 1.95 | 8.3% | 21 | 25 | 19.0% | 1.47 | 1.50 | 2.0% | 65 | 97 | 49.2% | 0 | 0 | — | 2.199 | 2.088 | 5.0% |
Dontay W | 154.8 | 153.0 | -1.2% | 40.0 | 35.8 | -10.5% | 45.2 | 45.5 | 0.7% | 45.5 | 45.4 | -0.2% | 1.98 | 2.20 | 11.1% | 17 | 22 | 29.4% | 1.48 | 1.64 | 10.8% | 57 | 64 | 12.3% | 0.75 | 2 | 166.7% | 2.016 | 2.025 | -0.4% |
Benedict W | 108.9 | 81.0 | -25.6% | 22.4 | 27.2 | 21.4% | 26.2 | 29.1 | 11.1% | 47.5 | 44.9 | -5.5% | 2.08 | 2.14 | 2.9% | 21 | 23 | 9.5% | 2.15 | 2.25 | 4.7% | 125 | 189 | 51.2% | 6 | 7 | 16.7% | 2.060 | 1.904 | 7.6% |
Wairau Valley – Ages 11–13
Only athletes who completed post testing have been included. Positive percentages indicate improvement across all tests. For the 10m Sprint, a faster time is shown as a positive improvement. Plank times have been standardised to seconds.
Athlete | Mid Thigh Pull (Pre) | Post | % | Grip L (Pre) | Post | % | Grip R (Pre) | Post | % | Vertical (Pre) | Post | % | Broad Jump (Pre) | Post | % | Push Ups (Pre) | Post | % | RSI (Pre) | Post | % | Plank (Pre) | Post | % | Chin/Supine Pull (Pre) | Post | % | 10m Sprint (Pre) | Post | % |
Holly H | 61.9 | 94.1 | 52.0% | 23.2 | 22.6 | -2.6% | 26.5 | 28.0 | 5.7% | 36.1 | 31.2 | -13.6% | 1.35 | 1.54 | 14.1% | 13 | 24 | 84.6% | 1.23 | 1.19 | -3.3% | 24 | 80 | 233.3% | 8 | 6 | -25.0% | 2.296 | 2.196 | 4.4% |
Riyaana S | 40.0 | 52.0 | 30.0% | 13.8 | 11.4 | -17.4% | 16.1 | 15.6 | -3.1% | 25.1 | 25.9 | 3.2% | 1.13 | 1.20 | 6.2% | 5 | 8 | 60.0% | 1.14 | 1.44 | 26.3% | 20 | 44 | 120.0% | 3 | 2 | -33.3% | 2.497 | 2.528 | -1.2% |
Mia A | 80.0 | 102.0 | 27.5% | 25.0 | 26.6 | 6.4% | 24.7 | 22.9 | -7.3% | 33.3 | 35.5 | 6.6% | 1.36 | 1.62 | 19.1% | 4 | 22 | 450.0% | 1.01 | 1.21 | 19.8% | 20 | 27 | 35.0% | 6 | 5 | -16.7% | 2.118 | 2.140 | -1.0% |
Sayf Y | 42.7 | 61.4 | 43.8% | 16.0 | 15.0 | -6.3% | 13.5 | 16.8 | 24.4% | 26.2 | 27.1 | 3.4% | 1.81 | 1.32 | -27.1% | 19 (knees)* | 11 | N/A | 0.80 | 0.63 | -21.3% | 20 | 77 | 285.0% | 2 | 1 | -50.0% | 2.474 | 2.386 | 3.6% |
Wairau Valley – Ages 14–18
Athlete | Mid Thigh Pull (Pre) | Mid Thigh Pull (Post) | % | Grip L (Pre) | Grip L (Post) | % | Grip R (Pre) | Grip R (Post) | % | Vertical (Pre) | Vertical (Post) | % | Broad Jump (Pre) | Broad Jump (Post) | % | Push Ups (Pre) | Push Ups (Post) | % | RSI (Pre) | RSI (Post) | % | Plank (Pre) | Plank (Post) | % | Chin/Supine Pull (Pre) | Chin/Supine Pull (Post) | % | 10m Sprint (Pre) | 10m Sprint (Post) | % |
Luca Cottle | 131.0 | 144.2 | 10.1% | 35.0 | 35.0 | 0.0% | 40.0 | 36.3 | -9.3% | 42.4 | 49.0 | 15.6% | 2.08 | 2.30 | 10.6% | 33 | X | — | — | 2.10 | — | 87 | 105 | 20.7% | 10 | 10 | 0.0% | 1.724 | 1.802 | -4.5% |
Thank You
Thank you again to every athlete and family for your commitment throughout the term.
Whether your testing scores improved significantly, remained relatively consistent, or showed small decreases, every training session contributed to your long-term development.
Progress is rarely linear, and one testing day does not define an athlete.
What matters most is continuing to train consistently, refining movement quality, building strength over time, and maintaining the habits that lead to long-term success.
We are incredibly proud of the effort, attitude and commitment shown across every session and look forward to welcoming everyone back next term as we continue helping athletes become stronger, faster, and more resilient.
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