Speed & Agility

Our Speed & Agility Program is a structured, term-based training system designed to develop how athletes move, accelerate, stop, and change direction in sport. Athletes are grouped into one of three levels to ensure coaching, intensity, and expectations are appropriate for their age and stage of development.

Each level follows a clear progression pathway, ensuring athletes develop safely while continually working toward higher levels of performance.

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WHAT TO EXPECT:

Develop Explosive Speed & Agility

Athletes improve acceleration, change of direction, and movement efficiency through structured, age-appropriate speed and agility training that transfers directly to sport performance.

Learn Correct Sprint & Movement Mechanics

Coaches teach athletes how to run, stop, decelerate, and change direction safely and effectively, building strong technical foundations that support long-term performance and injury resilience.

Measure Progress Through Performance Testing

Athletes complete structured speed and agility testing at the beginning and end of the program. Testing provides objective benchmarks, tracks improvement, and helps guide future training focus.

Structured Age Groups with Clear Progression Pathways

Training is aligned to each athlete’s age and development stage, with clear progressions that build strong foundations and advance toward higher performance as readiness and competency improve.

Program Structure

Term-based program delivered over 8 weeks.
One session per week at your selected location, day, and time.
Fixed weekly schedule to build routine and consistency
Sessions run each week, excluding public holidays where applicable.
All training delivered indoors with no weather disruptions.
Performance testing completed at the beginning and end of the term.

Why this Program Works

Progressive approach that builds skills over time
Coaching focused on technical accuracy and individual improvement
Consistent environment allows uninterrupted development
Training develops transferable athletic qualities across all sports
Objective testing provides clear feedback and accountability
Designed to support long-term athletic growth and confidence

Locations & Schedule - Term 2

Our Term 2 schedule runs from the week of 3rd May through to 29th June, with sessions delivered weekly at each location on their assigned day and time. Please note there will be no training over King’s Birthday Weekend, and all other sessions will continue as scheduled across the full 8-week period.

Albany

Address: Massey University, Recreation Centre, Albany

Day: Monday

Times & Ages:

4:00 PM – Foundations (Ages 8–10)
5:00 PM – Development (Ages 11–13)
6:00 PM – Performance (Ages 14-18)

Manurewa

Address: 103 Jellicoe Road, Manurewa

Day: Sunday

Times & Ages:

9:00 AM – Foundations (Ages 8–10)
10:00 AM – Development (Ages 11–13)
11:00 AM - Performance (Ages 14-18)

Western Springs

Address: 1 Stadium Road, Western Springs

Day: Sunday

Times & Ages:

9:00 AM – Foundations (Ages 8–10)
10:00 AM – Development (Ages 11–13)
11:00 AM - Performance (Ages 14-18)

Pakuranga

Address: 30 Ben Lomond Crescent, Pakuranga

Day: Thursday

Times & Ages:

3:45 PM – Foundations & Development (Ages 8–12)
4:45 PM – Development & Performance (Ages 13+)

St Johns

Address: 72 Merton Road, St Johns

Day: Wednesday

Times & Ages:

4:00 PM – Foundations (Ages 8–10)
5:00 PM – Development (Ages 11–13)
6:00 PM – Performance (Ages 14–18)

Henderson

Address: 50B Portage Road, New Lynn

Day: Wednesday

Times & Ages:

4:00 PM – Foundations & Development (Ages 8–12)
5:00 PM – Development & Performance (Ages 13+

Book Speed & Agility Below:

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Enjoyment, Confidence & Improvement

"My Son throughly enjoyed his two days with UNCAPD. He now feels more confident in his sprinting form and has new exercises to keep him improving."