"The runner gets a map showing the next control, and must memorize the leg. At each control, the runner gets another control."
"Map memory exercise in which two runners run together. At the start, the first runner memorizes the leg to the first control - then gives the map to the second runner. The first runner then runs to the first control - the second runner memorizes the leg to the second control while running behind. At the second control, the first runner gets the map again. Continue this way through the course, never stopping at the control."
"Map surveying is a good exercise in order to understand properly how a map is built up."
"Make a course on a map from which all paths have been removed."
"You have a normal orienteering course. A group of 3-6 runners run together, and at each control there is a new mass-start. The goal is to be the first to the control each time. For 4 runners, you can e.g. have a scoring 4-2-1-0. Restart as soon as possible."
"Relay with very short legs, in which there is a new mass-start for each leg. Each runner runs 4 legs, and there are 3-4 runners in each team. The first team coming in on each leg gets 4 points, the second 2 points, the third 1 point - the rest zero points. Points are added for the team. The next leg starts when the second last runner returns from the previous leg. Very intensive relay training with a lot of pressure on the runners."
"Several courses from the same starting point - one runner runs all courses. Mass start. Typically some parts of the courses overlap."
"Several short courses (alternatively parts of a long course) which are run at high speed, with a pause between each course. Several variants are described."
"Play the computer game Catching Features."
"Make a course on a reduced map, where the reduced map is made by removing many details. For example, you can have a map with only vegetation details left."
"Course with many long legs with route choice alternatives. The time for the different routes are compared. See below for several variants. Comparing GPS tracks after the training is a very good way to evaluate the training."
Route to Christmas is a series of route choice problems online that is run every December on WorldofO.com (since 2007). This link has all of the route from 2007 and 2008. More recent route choices can be found by searching WorldofO.
"You get a map in which only the details which are needed for the orienteering are included. This exercise should be followed up with comparison of the full map and the simplified map, and an exercise where you shall draw your own simplification map."
"Distance evaluation through step counting. Measure a distance on the map (e.g. 100 meters), and run the same distance in different terrain types and count your steps. Repeat until you get familiar with how many steps you need for a certain distance."
"Run a normal course with varying difficulty. Before starting on each leg, have a plan ready for the coming leg in which you categorize your route into three categories: Green for the parts where you can run without much attention to the orienteering, orange for parts where you have to give some attention to the orienteering and red for the parts where you have to put a lot of attention to the orienteering..."
"Pick a course, and draw your planned route in three colors: Green for the parts where you can run without much attention to the map, orange for parts where you have to give some attention to the map and red for the parts where you have to put a lot of attention to the orienteering (e.g. probably slow down significantly, based on your technique). You can also continue with a practical part..."
This is a paper by Martin Lerjen where he "introduces five types of orienteering map reading: retrospective, reading-the-next-step, visionary, affirmative, and detailing. Four properties define the types and, in general, you can group the types as “bad” and “good.” "
"How to navigate using map and compass: thumb compass use for orienteering in several settings. Brought to you by Kelsey and Rick."
Sleep, Recovery, and Human Performance, is a 20 page pdf document put together by researchers in Calgary for Sport for Life. It discusses the importance of sleep and recovery for sport performance and some of the most prominent sleep disorders and factors that affect one's sleep and recovery. The document is very clearly and consisely written to discuss the key factors across all LTAD stages.
Skills & Development Database