Wairau Valley - Strength & Conditioning Program (Sunday Ages 11-13) - Testing Results - Term 1, 2026

7 hours ago
3 min read

At the completion of our Term 1 Strength & Conditioning program, athletes in the Wairau Valley 11–13 group completed post-testing to compare against their Week 1 baseline.

This testing provides insight into the development of key physical qualities, including:

Upper body strength (Supine Pull, Push-Ups)
Lower body power (Broad Jump)
Maximal strength (Mid-Thigh Pull)
Power & rate of force development (Squat & Bench metrics)
Core strength (Plank Hold)
Grip strength (Right & Left hand)

All results below show Week 1 → Week 8 values, along with percentage change across the program (positive % indicates improvement).

How to Interpret Results

All metrics: Higher value = improvement
Bilateral measures (Right vs Left) highlight asymmetries
Power and velocity metrics reflect the athlete’s ability to produce force quickly

Results Table

Athlete	Supine Pull	Broad Jump R	Broad Jump L	Mid-Thigh Pull	Push-Ups	Squat Power	Bench Power	Bench Velocity	Plank	Grip R	Grip L
Lachlan	7 → 9 (+28.57%)	2.00 → 2.20 (+10.00%)	1.95 → 2.34 (+20.00%)	92 → 104 (+13.04%)	20 → 22 (+10.00%)	1.35 → 1.87 (+38.52%)	3.20 → 4.05 (+26.56%)	1.72 → 2.11 (+22.67%)	1:40 → 1:58 (+18.00%)	25.0 → 30.4 (+21.60%)	30.0 → 20.2 (−32.67%)
Adam(Post Only)	— → 15	— → 2.30	— → 2.02	— → 101	— → 17	— → 2.12	— → 3.85	— → 2.92	— → 3:00	— → 30.0	— → 28.5

Standout Performances

Lachlan

Supine Pull: +28.57%
Squat Power: +38.52%
Bench Power: +26.56%
Broad Jump (L): +20.00%
Mid-Thigh Pull: +13.04%

A standout across all key strength and power metrics. Lachlan demonstrated significant improvements in both maximal strength and rate of force development, which are critical for athletic performance.

Adam (Post Testing Only)

Supine Pull: 15 reps
Broad Jump: 2.30m (R), 2.02m (L)
Mid-Thigh Pull: 101
Bench Velocity: 2.92 m/s
Plank: 3:00

Adam displayed a strong physical base across strength, power, and core stability, providing an excellent starting point for continued development.

Key Insights

Strength Development

There were clear improvements in both upper and lower body strength:

Increased pulling and pushing capacity
Improved maximal force production (Mid-Thigh Pull)
Strong progression in overall strength foundation

Power & Rate of Force Development

One of the most significant outcomes across testing was improvement in:

Squat power
Bench power
Bar velocity

These improvements reflect enhanced ability to produce force quickly, which directly transfers to:

Sprinting
Jumping
Change of direction

Lower Body Power

Broad jump improvements highlight:

Increased horizontal force production
Better coordination and timing
Improved ability to apply force into the ground

Core Strength

Improvements in plank performance indicate:

Better trunk stability
Increased ability to transfer force efficiently
Improved control during movement

Grip Strength & Asymmetry

Grip strength improved overall, particularly on the right side.

Some asymmetry was observed (e.g. Lachlan), which is common and will be addressed through ongoing training.

Important Context

While testing provides valuable objective data, athlete development is not assessed on numbers alone.

Across the program, there were clear improvements in:

Movement quality and lifting technique
Coordination and control under load
Confidence in strength-based movements
Understanding of training structure

Testing outcomes can also be influenced by:

Growth and maturation
Fatigue and external training load
Familiarity with testing
Day-to-day readiness

For this reason, results should always be viewed within the broader context of development.

Final Note

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

Strength
Power
Force production
Movement control

These qualities provide the foundation for long-term athletic performance and resilience.

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

UNCAPD Sports Performance Academy