Jess Ennis' Coach: Seven-Step Training Plan

Pick up training tips from Jess'coach Tony Minichiello to transform into a complete athlete and boost your running

 Jess Ennis running, Jess Ennis heptathlon, Tony Minichiello, Jess Ennis training, speedwork, running, box jump
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3. Explosive Power

The Session: Plyometric box jumps

1 Jump explosively on to a knee-high box, your heels coming up to your bum.  Land on the balls of your feet.

2 Jump off, powering into the air and landing with straight legs. Do three sets of 15 with two-minute recoveries.

Tony says: "The act of running is explosive," says Minichiello. "You need to develop your muscles to push you along and power upturns in pace. Jess works on explosive power to come out of the blocks quickly in her spring and hurdle events, but it's a good element to add to any training programme."

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