Service Description

Western Springs (Ponsonby) – Ages 14–18 (UNCAPD Performance) Sessions are held indoors at the Ponsonby Rugby Club indoor training facility. Program Overview The Western Springs Speed & Agility Program (UNCAPD Performance) for Ages 14–18 is a structured 8-week training block designed to improve acceleration, sprint efficiency, agility, and explosive athletic performance. Training focuses on refining sprint mechanics, improving force production, and developing reactive strength required for competitive sport. Sessions include advanced sprint drills, plyometric training, and agility work designed to transfer directly to on-field sporting performance. Location Details Venue: Ponsonby Rugby Club – Indoor Training Facility Address: 1 Stadium Road, Western Springs, Auckland Training Schedule Day: Sunday Time: 11:00 AM Age Group: 14–18 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 efficiency • Maximum velocity sprinting • Agility and advanced change-of-direction mechanics • Explosive lower-body power development • Reactive strength and ground contact efficiency Performance Testing Performance 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 • Ground Contact Time (Reactive Strength Index) What Athletes Need to Bring • Appropriate training attire • Water bottle Contact Information Phone: 021 247 9773 Email: info@uncapd.co.nz