Progress of Jessica Ennis

1. Progress of Jessica Ennis Training philosophy from Under 15 - Present

3. Phase 1 Under 15 – Under 17 • 2 – 3 days a week • Fun - Simplistic • Emphasis on Run – Jump – Throw Training • Typical Training running over Hurdles, followed by shot, then high jump. • Session lasted about 1½ - 2 Hours

4. Phase 1 • Some work on conditioning • Simple circuit training – 8 exercises press ups, sit ups etc… • Simple bounding / bouncing exercises • 4 lap jog warm up constituted 800m training • Made a conscious decision to go straight to Under 20 Heptathlon from Under 15 – why?

5. Performances • Under 15 – 1999 75m H 11.65 H.Jump 1.64 (6) Pentathlon 2686 (19) 12.48 – 6.89 – 1.60 – 4.67 – 2 43.96 • Under 15 – 2000 75mH 11.06 (1) H.Jump 1.71 (1) L.Jump 5.34 Pentathlon 3109 (4) 5.34 – 11.68 – 7.92 - 1.69 – 2 45.95 • Under 17 – 2001 80mH 11.52 100mH 14.53 H.Jump 1.75 Hept U17 – 4583 (3) 12.11 – 1.75 – 8.59 – 26.61 – 5.22 – 22.78 – 2 29.95 U20 Heptathlon 4801 (15) 14.53 – 1.72 – 8.67 – 25.55 – 5.24 – 23.57 – 2 25.04

6. Performances • Under 17 – 2002 100mH 14.01 H Jump 1.80 L.Jump 5.63 Hept 5194 (9) 14.32 – 1.74 – 9.21 – 24.52 – 5.63 – 26.54 – 2 21.84

7. End of Part One

8. Phase 1

9. Phase 2 – Under 20 (1st Year) • 4 days a week training 1 – 2 – 1 • Need to bring in weight training • 1st Planned year of training • 15 week 1st Foundation, 13 week 2nd Foundation, 6 week Pre – comp • Competition Focus – World Youth Championships

11. Elements of Training • Circuit Training– Specific Day related to conditioning 10 exercise circuit repeated 3 – 4 times. In addition Medicine ball and some hurdle bouncing work. • Running Sessions– split into 3 distinct areas • 200m related – between 250m and 150m, also running in the park on a grass hill. • 800m related work – grass runs and paired 200m’s • Speed work – less than 60m

12. Elements of Training • Technical Work – Began with skill drills then aim to cover all events once a week later just shot twice a week. • Weight Training – Twice a week, started with a mix of machines and dumbbells only. Teaching of Olympic lifts came in after 13 weeks.

17. End of Part Two

18. Phase 2

19. Phase 3 Under 20 (2nd & 3rd Year) • 5 Days a week Training 3 – 2 • Competition Focus • World Junior Champs 04 (8th 5542) • European Junior Champs 05 (1st 5891) • World Student Games 05 (3rd 5910) • Building on Previous years programming • Coaching Weaknesses – Self Evaluation • Look at upskilling knowledge of events, High Jump, Hurdles, Olympic Lifts Coaching.

20. Elements of Training • Circuit Training– Specific Day related to conditioning, Grass runs followed by 12 exercise circuit repeated 3 – 4 times. In addition Medicine ball and some specific plyo work. • Running Sessions– split into 3 distinct areas • 200m related – between 250m and 150m, also running in the park on a grass hill. • Hurdle related work – Long Hurdles 10H • Speed work – less than 60m • Increase in vol of 800m related work paired 200m

21. Elements of Training • Technical Work – Further skill development, improving technique, increase in runway lengths in Long and High Jump. Trying to cover the events once a week. • Weight Training – Twice a week building on previous year use of dumbbells to balance out athlete. Outsource teaching of Olympic lifts and introduce different lifts, Snatch, Parallel Squats.

22. End of Part Three

23. Phase 3

24. Phase 4 – 2006 1st Year U23 • 6 Days a week Training • Competition Focus • Commonwealth Games 06 (3rd 6269) • European Champs 06 (8th 6287) • Further Development in Specific Strength • Coaching Weaknesses – Self Evaluation • Javelin now handled by Mick Hill, and continued coaching input for H. Jump

26. Elements of Training • Circuit Training– Grass runs followed by 14 exercise circuit repeated 3 – 4 times. In addition Medicine ball now linked to javelin development and some sand pit pro-perception • Running Sessions– split into 3 distinct areas • 200m related – between 250m and 150m, also running in the park on a grass hill. • Hurdle related work – Long Hurdles 10H • Speed work – less than 60m • 800m related work paired 200m, 300m

27. Elements of Training • Technical Work – Further skill development, improving technique, building and fine tuning. Trying to cover the events once a week or more if appropriate. Specifically hurdles lead leg. • Weight Training – Twice a week building on previous year use of dumbbells circuit to cover specific development. Continued use of expertise on of Olympic lifts and develop strength levels further.

29. Phase 4

30. Phase 5 – 2007 World Champs • Competition Focus • European Indoor Champs 07 (6th 4719) • European Cup Super League (1st 6988) • World Championships 07 (4th 6469) • Athletics as a business £££ • De – Brief of Athlete and Coach • Athlete needs and has taken more responsibility and the transition from Teacher – Coach – Partnership.

31. Elements of Training • Technical Work – Very specific work on very specific and identified areas. Asking specialist coaches to evaluate and be critical of techniques. • Weight Training – 3 times a week, strength training is now building strength! Move towards more ballistic exercises and single leg exercises. Still refining lifting Technique.

36. Elements of Training • Plyometrics– First year of what I coinsiderreal organised plyometrics “Bounce” related work. Emphasis on correct technique, speed of contact and posture. Strong correction and observation. • Running Sessions– Same as in previous year. Heavy emphasis on technique & understanding “how” to run a 200m or 100mH. Looking critically at block starts with support form sprint experts.

39. End of Part Five