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

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5. Upper Body Strength

The Session: Medicine ball throws

1 Stand with a one-kilogram medicine ball in your right hand, an appropriate throwing distance from a wall. Step forward with your left foot and bring the ball behind you as far as you can.

 2 Now thrust the ball forward, keeping your core engaged and your torso forwards. Five throws with each hand is one set. Do three sets of 10 with two minutes' recovery.

Tony says: "For runners, it's important to strengthen the shoulders and arms to improve the efficiency of your arm swing, which in turn leads to easier, faster running," says Minichiello.

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