Whangarei - Speed & Agility Program (Sunday Ages 13+) - Testing Results - Term 1, 2026

At the completion of our Term 1 program, athletes in the Whangārei 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 (CMJ & Broad Jump)

• 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	5–10–5	CMJ	RSI	Broad Jump
Carlito-Rey	3.00 → 2.91 (+3.0%)	5.40 → 5.07 (+6.1%)	53.3 → 54.4 (+2.1%)	1.31 → 2.38 (+81.7%)	2.10 → 2.44 (+16.2%)
Seutiamalie	3.40 → 3.58 (−5.2%)	5.70 → 5.66 (+0.7%)	41.1 → 45.0 (+9.5%)	1.35 → 1.20 (−11.1%)	1.90 → 1.79 (−5.8%)
Jacob	3.50 → 3.53 (−0.9%)	5.40 → 5.37 (+0.6%)	40.1 → 47.0 (+17.2%)	0.85 → 1.44 (+69.4%)	2.10 → 2.10 (0%)
Pippa	3.50 → 3.44 (+1.6%)	—	37.1 → 34.8 (−6.2%)	0.84 → 0.90 (+7.1%)	1.90 → 1.92 (+1.1%)
Luca	3.70 → 3.14 (+15.2%)	5.80 → 5.43 (+6.4%)	44.5 → 43.4 (−2.5%)	1.14 → 1.47 (+28.9%)	2.25 → 2.28 (+1.3%)
Caylin	3.80 → 3.60 (+5.3%)	5.90 → 5.38 (+8.8%)	43.2 → 41.4 (−4.2%)	— → 1.20	1.70 → 1.97 (+15.9%)
Andrew	3.80 → 3.46 (+9.0%)	5.60 → 5.77 (−3.0%)	32.0 → 38.4 (+20.0%)	1.04 → 1.36 (+30.8%)	1.90 → 1.86 (−2.1%)
Nathan	4.10 → 3.50 (+14.8%)	5.70 → 5.50 (+3.5%)	— → 34.8	— → 1.28	1.85 → 1.84 (−0.5%)
Isla	3.90 → 3.84 (+1.6%)	5.90 → 5.44 (+7.8%)	36.6 → 36.8 (+0.5%)	1.05 → 0.87 (−17.1%)	1.65 → 1.73 (+4.8%)

Standout Performances

Ray

• RSI: +81.7%

• Broad Jump: +16.2%

• Improvements across all metrics

An exceptional improvement in reactive strength, indicating a major increase in the ability to absorb and reapply force efficiently.

Luca

• 20m Sprint: +15.2%

• 5–10–5: +6.4%

• RSI: +28.9%

A standout improvement in sprint performance, alongside strong gains in agility and reactive strength.

Nathan

• 20m Sprint: +14.8%

Significant improvement in sprint speed, reflecting improved acceleration and running efficiency.

Andrew

• CMJ: +20.0%

• RSI: +30.8%

• 20m Sprint: +9.0%

A strong all-round development profile across speed, power, and reactive strength.

Jacob

• CMJ: +17.2%

• RSI: +69.4%

Major improvements in force production and reactive ability.

Key Insights

Sprint Development

Many athletes showed strong improvements in 20m sprint performance, indicating:

• Improved acceleration and mechanics

• Better coordination and efficiency

• Increased confidence at higher speeds

Reactive Strength Development (RSI)

Significant improvements across the group demonstrate:

• Enhanced stretch-shortening cycle efficiency

• Improved ability to rapidly produce force

• Better transfer into sprinting and agility

Power Development

Improvements in CMJ and Broad Jump reflect:

• Increased lower-body strength

• Improved 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 and significant improvements in movement quality, including:

• Sprint mechanics and posture

• Efficiency through acceleration and upright running

• Braking and re-acceleration 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 speed, reactive strength, and power.

These qualities form a critical foundation 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