Progress of Jessica Ennis Training philosophy from Under 15 - Present

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

Phase 1 Some work on conditioning 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? Made a conscious decision to go straight to Under 20 Heptathlon from Under 15 – why?

Performances Under 15 – 1999 Under 15 – m H H.Jump 1.64 (6) Pentathlon 2686 (19) – 6.89 – 1.60 – 4.67 – Under 15 – 2000 Under 15 – mH (1) H.Jump 1.71 (1) L.Jump 5.34 Pentathlon 3109 (4) 5.34 – – – Under 17 – 2001 Under 17 – mH mH H.Jump 1.75 Hept U17 – 4583 (3) – 1.75 – 8.59 – – 5.22 – – U20 Heptathlon 4801 (15) – 1.72 – 8.67 – – 5.24 – –

Performances Under 17 – 2002 Under 17 – mH H Jump 1.80 L.Jump 5.63 Hept 5194 (9) – 1.74 – 9.21 – – 5.63 – –

End of Part One

Phase 1

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

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. 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 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

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

End of Part Two

Phase 2

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

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. 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 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

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. 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. 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.

End of Part Three

Phase 3

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

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 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 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

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. 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. 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.

Phase 4

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

Elements of Training Technical Work – Very specific work on very specific and identified areas. Asking specialist coaches to evaluate and be critical of techniques. 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. 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.

Elements of Training Plyometrics – First year of what I coinsider real organised plyometrics “ Bounce” related work. Emphasis on correct technique, speed of contact and posture. Strong correction and observation. Plyometrics – First year of what I coinsider real 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. 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.

End of Part Five