UNCAPD Performance – Speed & Agility Program (Ages 14–18)
Term 2 Program
Developing High-Level Speed, Power, and Athletic Performance
The UNCAPD Performance Speed & Agility Program is a structured 8-week training programme designed for athletes aged 14–18 who are looking to improve their speed, agility, and overall athletic performance.
At this stage of development, training begins to shift toward performance optimisation. Athletes focus on improving acceleration mechanics, sprint efficiency, reactive ability, and explosive power. The programme combines technical sprint coaching with advanced agility work and plyometric development to enhance on-field and on-court performance.
Adolescence represents a key period for developing strength, power, and neuromuscular coordination, making well-structured speed training particularly effective when delivered with appropriate coaching and progression.
Sessions are delivered by experienced performance coaches and follow a progressive structure combining technical instruction, applied speed drills, plyometric training, and competitive performance challenges.
Term 2 Program Dates:
Program Duration: Week of Sunday 3 May – Week of 28 June
8-week progressive training block
One 60-minute session per week
No training will take place on public holidays or on weekends where a public holiday occurs
Training Locations & Schedule:
Sunday – Manurewa
103 Jellicoe Road
11:00 AM
Sunday – Ponsonby
1 Stadium Road, Western Springs
11:00 AM
Sunday – Whangārei
Cobham Oval
11:00 AM
Monday – Albany
Massey University Recreation Centre
6:00 PM
Tuesday – Cornwall / One Tree Hill
Cornwall Cricket Club
6:00 PM
Wednesday – St Johns
71 Merton Road
6:00 PM
Wednesday – Waitākere
The Action Indoor Sports
5:00 PM
Thursday – Pakuranga
Action Indoor Sports
4:45 PM
Key Development Outcomes:
Athletes in the Performance programme will improve:
Sprint mechanics and acceleration efficiency
Top-end sprint speed
Agility and change-of-direction performance
Lower-body power and explosiveness
Reactive strength and ground contact efficiency
Sport-specific speed application
Programme Structure:
8-week progressive training block
1 × 60-minute session per week
Small group coaching allowing individual technical feedback
Structured sessions including dynamic warm-up, sprint mechanics, acceleration drills, plyometrics, and applied speed work
Performance-focused coaching environment
Training sessions are designed to maximise speed development, force production, and movement efficiency, all of which contribute directly to improved sporting performance.
Performance Testing
Performance testing is completed in Week 1 and Week 8 to measure athlete development across the programme.
Testing includes:
20 m Sprint (with 10 m split times)
5-10-5 Agility Test
Standing Broad Jump
Countermovement Jump (CMJ)
Reactive Strength Index (RSI)
These tests provide objective measures of speed, acceleration, agility, explosive power, and reactive strength, allowing athletes and families to track measurable progress throughout the programme.
Who This Program Is For:
Athletes aged 14–18
Competitive youth athletes
Athletes looking to improve sport-specific speed and athletic performance
Individuals seeking structured performance development alongside their sport
What Athletes Need:
Appropriate training clothing and footwear
Water bottle
Hat if training outdoors
Payment Options:
Families can choose between a weekly payment plan or an upfront payment when registering.
Weekly Payment Plan:
The payment plan consists of 8 weekly payments of $40, totalling $320.
If a payment plan is selected, payments begin from the date of registration, not from the program start date. This means athletes who register early may complete all eight payments prior to the commencement of the program.
Upfront Payment Option:
Families can also pay the full program fee upfront and save $40, reducing the total cost to $280.
This option is recommended for families who prefer a single payment while taking advantage of the discounted rate.
Contact Information:
For programme enquiries or registration support:
Email: info@uncapd.co.nz
Phone: 021 247 9773
Speed & Agility - UNCAPD Performance (Ages 14-18) - Term 2, 2026
Each Athlete Development group runs once per week at the day, time, and location selected at the time of booking. Athletes attend the same session each week for the 8-week term.