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

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progress of jessica ennis

Progress of Jessica Ennis

Training philosophy from

Under 15 - Present

phase 1 under 15 under 17
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
phase 1
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?
performances
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

performances1
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

phase 2 under 20 1 st year
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
elements of training
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
elements of training1
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.
phase 3 under 20 2 nd 3 rd year
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.
elements of training2
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
elements of training3
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.
phase 4 2006 1 st year u23
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
elements of training4
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
elements of training5
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.
phase 5 2007 world champs
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.
elements of training6
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.
elements of training7
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.
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