Service Description

Western Springs – Ages 11–13 (UNCAPD Development) Sessions are held indoors at the Ponsonby Rugby Club indoor training facility. Program Overview The Western Springs Speed & Agility Program (UNCAPD Development) for Ages 11–13 is a structured 8-week training block designed to improve acceleration, sprint mechanics, agility, and explosive movement. Athletes at this stage begin refining running efficiency, force production, and movement control, helping them move faster and more effectively in sport. Sessions include sprint technique development, agility drills, plyometrics, and reactive movement training that directly supports performance in field and court sports. Location Details Venue: Ponsonby Rugby Club – Indoor Training Facility Address: 1 Stadium Road, Western Springs, Auckland Training Schedule Day: Sunday Time: 10:00 AM Age Group: 11–13 years Program Dates 3 May – Testing 10 May 17 May 24 May 7 June 14 June 21 June 28 June – Testing No session held on King’s Birthday weekend. This is a full 8-week training block with structured progression. Program Focus • Sprint mechanics and acceleration technique • Agility and change-of-direction mechanics • Lower-body power development • Plyometric and reactive strength training • Movement efficiency and coordination Performance Testing Testing is completed in Week 1 and Week 8. Included tests: • 20 m Sprint (with 10 m splits) • 5–10–5 Agility Test • Standing Broad Jump • Countermovement Jump What Athletes Need to Bring • Appropriate training attire • Water bottle Contact Information Phone: 021 247 9773 Email: info@uncapd.co.nz