The Leg Day Lullaby

Another solid test set from Phase 5 to kick-start 2025. With one of the youngest Phase 5 squads in history, tumbling records was never on the cards (although we're getting very close) but even without a new record, the kick-speed was very impressive.

We've always said that 6 mins was achievable, previous iterations of this test set would always see the same 3 names at the top of the leaderboard averaging in the very low 6 mins (average time across all 4 reps), demonstrated in top fashion by Jess, Phoebe and Kiera. Tonight sees 2 new names added to that sub 7 minute list, with sterling efforts from Grace Burton and Ruby Wakelin, with Ruby making an astonishing improvement from October. Who knows where Lexie Goddard would have finished if it wasn't for a cap snapping at the wrong time. To go sub 7 minute, that's a 1:45 average 100m pace which should be achievable by the top lanes for kick. A few of the names below can hit an occasional 1:40, but stringing 4 together to achieve a 400m rep of sub 7 minutes is a big ask.

All in all there's been some huge improvements across the squad, with this test set being about giving them the courage to go out hard and instilling a confidence that they'll have the leg speed in competition where it matters.

Maybe a good rule of thumb should be that first years need to get below 9min, 2nd years get below 8mins, and 3rd years should be faster than 7min. Of course, if you arrive with a good strong kick already, by all means give yourself a head start! Those of you struggling with kick should always set a target for yourselves in training and keep chipping away at your times - it will improve quite dramatically.