Progress of Jessica Progress of Jessica EnnisEnnis

Training philosophy from Training philosophy from

Under 15 - PresentUnder 15 - Present

Phase 1 Under 15 – Under Phase 1 Under 15 – Under 1717• 2 – 3 days a week 2 – 3 days a week

• Fun - SimplisticFun - Simplistic

• Emphasis on Run – Jump – Throw Emphasis on Run – Jump – Throw TrainingTraining– Typical Training running over Hurdles, Typical Training running over Hurdles,

followed by shot, then high jump. followed by shot, then high jump. – Session lasted about 1½ - 2 Hours Session lasted about 1½ - 2 Hours

Phase 1Phase 1

• Some work on conditioningSome work on conditioning– Simple circuit training – 8 exercises Simple circuit training – 8 exercises

press ups, sit ups etc…press ups, sit ups etc…– Simple bounding / bouncing exercisesSimple bounding / bouncing exercises– 4 lap jog warm up constituted 800m 4 lap jog warm up constituted 800m

trainingtraining

• Made a conscious decision to go Made a conscious decision to go straight to Under 20 Heptathlon from straight to Under 20 Heptathlon from Under 15 – why?Under 15 – why?

PerformancesPerformances• Under 15 – 1999Under 15 – 1999

75m H 11.65 H.Jump 1.64 (6) Pentathlon 2686 (19)75m H 11.65 H.Jump 1.64 (6) Pentathlon 2686 (19)

12.48 – 6.89 – 1.60 – 4.67 – 2 43.96 12.48 – 6.89 – 1.60 – 4.67 – 2 43.96

• Under 15 – 2000 Under 15 – 2000

75mH 11.06 (1) H.Jump 1.71 (1) L.Jump 5.34 Pentathlon 75mH 11.06 (1) H.Jump 1.71 (1) L.Jump 5.34 Pentathlon 3109 (4)3109 (4)

5.34 – 11.68 – 7.92 - 1.69 – 2 45.95 5.34 – 11.68 – 7.92 - 1.69 – 2 45.95

• Under 17 – 2001Under 17 – 2001

80mH 11.52 100mH 14.53 H.Jump 1.75 Hept U17 – 4583 (3)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 12.11 – 1.75 – 8.59 – 26.61 – 5.22 – 22.78 – 2 29.95

U20 Heptathlon 4801 (15)U20 Heptathlon 4801 (15)

14.53 – 1.72 – 8.67 – 25.55 – 5.24 – 23.57 – 2 25.04 14.53 – 1.72 – 8.67 – 25.55 – 5.24 – 23.57 – 2 25.04

PerformancesPerformances

• Under 17 – 2002Under 17 – 2002100mH 14.01 H Jump 1.80 L.Jump 5.63 Hept 5194 100mH 14.01 H Jump 1.80 L.Jump 5.63 Hept 5194 (9)(9)

14.32 – 1.74 – 9.21 – 24.52 – 5.63 – 26.54 – 2 14.32 – 1.74 – 9.21 – 24.52 – 5.63 – 26.54 – 2 21.84 21.84

End of Part OneEnd of Part One

Phase 1Phase 1

Technical

Running

Conditioning

Phase 2 – Under 20 Phase 2 – Under 20 (1(1stst Year) Year)

• 4 days a week training 1 – 2 – 1 4 days a week training 1 – 2 – 1

• Need to bring in weight trainingNeed to bring in weight training

• 11stst Planned year of training Planned year of training– 15 week 115 week 1stst Foundation, 13 week 2 Foundation, 13 week 2ndnd

Foundation, 6 week Pre – comp Foundation, 6 week Pre – comp – Competition Focus – World Youth Competition Focus – World Youth

ChampionshipsChampionships

Elements of TrainingElements of Training

• Circuit TrainingCircuit Training – Specific Day related to – Specific Day related to conditioning 10 exercise circuit repeated 3 – conditioning 10 exercise circuit repeated 3 – 4 times. In addition Medicine ball and some 4 times. In addition Medicine ball and some hurdle bouncing work.hurdle bouncing work.

• Running SessionsRunning Sessions – split into 3 distinct – split into 3 distinct areasareas– 200m related – between 250m and 150m, also 200m related – between 250m and 150m, also

running in the park on a grass hill.running in the park on a grass hill.– 800m related work – grass runs and paired 200m’s800m related work – grass runs and paired 200m’s– Speed work – less than 60mSpeed work – less than 60m

Elements of TrainingElements of Training

• Technical Work Technical Work – Began with skill – Began with skill drills then aim to cover all events drills then aim to cover all events once a week later just shot twice a once a week later just shot twice a week.week.

• Weight TrainingWeight Training – Twice a week, – Twice a week, started with a mix of machines and started with a mix of machines and dumbbells only. Teaching of Olympic dumbbells only. Teaching of Olympic lifts came in after 13 weeks.lifts came in after 13 weeks.

End of Part TwoEnd of Part Two

Phase 2Phase 2

Weight Training

Technical

Conditioning

Running

Phase 3 Under 20 (Phase 3 Under 20 (22ndnd & 3 & 3rdrd Year)Year)• 5 Days a week Training 3 – 25 Days a week Training 3 – 2

• Competition FocusCompetition Focus– World Junior Champs 04 (8World Junior Champs 04 (8thth 5542) 5542)– European Junior Champs 05 (1European Junior Champs 05 (1stst 5891) 5891)– World Student Games 05 (3World Student Games 05 (3rdrd 5910) 5910)

• Building on Previous years programmingBuilding on Previous years programming

• Coaching Weaknesses – Self EvaluationCoaching Weaknesses – Self Evaluation– Look at upskilling knowledge of events, High Look at upskilling knowledge of events, High

Jump, Hurdles, Olympic Lifts Coaching.Jump, Hurdles, Olympic Lifts Coaching.

Elements of TrainingElements of Training

• Circuit TrainingCircuit Training – – Specific Day related to Specific Day related to conditioning, Grass runs followed by 12 exercise conditioning, Grass runs followed by 12 exercise circuit repeated 3 – 4 times. In addition Medicine circuit repeated 3 – 4 times. In addition Medicine ball and some specific plyo work.ball and some specific plyo work.

• Running SessionsRunning Sessions – – split into 3 distinct areassplit into 3 distinct areas

– 200m related – between 250m and 150m, also 200m related – between 250m and 150m, also running in the park on a grass hill.running in the park on a grass hill.

– Hurdle related work – Long Hurdles 10HHurdle related work – Long Hurdles 10H– Speed work – less than 60mSpeed work – less than 60m– Increase in vol of 800m related work paired Increase in vol of 800m related work paired

200m200m

Elements of TrainingElements of Training

• Technical Work Technical Work – – Further skill Further skill development, improving technique, development, improving technique, increase in runway lengths in Long and increase in runway lengths in Long and High Jump. Trying to cover the events High Jump. Trying to cover the events once a week.once a week.

• Weight TrainingWeight Training – – Twice a week building Twice a week building on previous year use of dumbbells to on previous year use of dumbbells to balance out athlete. Outsource teaching of balance out athlete. Outsource teaching of Olympic lifts and introduce different lifts, Olympic lifts and introduce different lifts, Snatch, Parallel Squats.Snatch, Parallel Squats.

End of Part ThreeEnd of Part Three

Phase 3Phase 3

Conditioning

Running

Weight Training

Technical

Phase 4 – 2006 1Phase 4 – 2006 1stst Year U23 Year U23• 6 Days a week Training 6 Days a week Training

• Competition FocusCompetition Focus– Commonwealth Games 06 (3Commonwealth Games 06 (3rdrd 6269) 6269)– European Champs 06 (8European Champs 06 (8thth 6287) 6287)

• Further Development in Specific Further Development in Specific StrengthStrength

• Coaching Weaknesses – Self Coaching Weaknesses – Self EvaluationEvaluation– Javelin now handled by Mick Hill, and Javelin now handled by Mick Hill, and

continued coaching input for H. Jumpcontinued coaching input for H. Jump

Elements of TrainingElements of Training

• Circuit TrainingCircuit Training – – Grass runs followed by 14 Grass runs followed by 14 exercise circuit repeated 3 – 4 times. In exercise circuit repeated 3 – 4 times. In addition Medicine ball now linked to javelin addition Medicine ball now linked to javelin development and some sand pit pro-perceptiondevelopment and some sand pit pro-perception

• Running SessionsRunning Sessions – – split into 3 distinct areassplit into 3 distinct areas– 200m related – between 250m and 150m, 200m related – between 250m and 150m,

also running in the park on a grass hill.also running in the park on a grass hill.– Hurdle related work – Long Hurdles 10HHurdle related work – Long Hurdles 10H– Speed work – less than 60mSpeed work – less than 60m– 800m related work paired 200m, 300m800m related work paired 200m, 300m

Elements of TrainingElements of Training

• Technical Work Technical Work – – Further skill Further skill development, improving technique, development, improving technique, building and fine tuning. Trying to cover building and fine tuning. Trying to cover the events once a week or more if the events once a week or more if appropriate. Specifically hurdles lead leg.appropriate. Specifically hurdles lead leg.

• Weight TrainingWeight Training – – Twice a week building Twice a week building on previous year use of dumbbells circuit on previous year use of dumbbells circuit to cover specific development. Continued to cover specific development. Continued use of expertise on of Olympic lifts and use of expertise on of Olympic lifts and develop strength levels further.develop strength levels further.

Phase 4Phase 4

Conditioning

Running

Weight Training

Technical

Phase 5 – 2007 World ChampsPhase 5 – 2007 World Champs

• Competition FocusCompetition Focus– European Indoor Champs 07 (6European Indoor Champs 07 (6thth 4719) 4719)– European Cup Super League (1European Cup Super League (1stst 6988) 6988)– World Championships 07 (4World Championships 07 (4thth 6469) 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 Athlete needs and has taken more

responsibility and the transition from responsibility and the transition from Teacher – Coach – Partnership.Teacher – Coach – Partnership.

Elements of TrainingElements of Training

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

•Weight TrainingWeight Training – – 3 times a week, 3 times a week, strength training is now building strength training is now building strength! Move towards more ballistic strength! Move towards more ballistic exercises and single leg exercises. exercises and single leg exercises. Still refining lifting Technique.Still refining lifting Technique.

Elements of TrainingElements of Training

• PlyometricsPlyometrics – – First year of what I First year of what I coinsidercoinsider real organised plyometricsreal organised plyometrics ““Bounce” related work. Emphasis on Bounce” related work. Emphasis on correct technique, speed of contact and correct technique, speed of contact and posture. Strong correction and posture. Strong correction and observation.observation.

• Running SessionsRunning Sessions – – Same as in previous Same as in previous year. Heavy emphasis on technique & year. Heavy emphasis on technique & understanding “how” to run a 200m or understanding “how” to run a 200m or 100mH. Looking critically at block starts 100mH. Looking critically at block starts with support form sprint experts. with support form sprint experts.

End of Part FiveEnd of Part Five

ConditioningRunning

Weight Training Technical