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O-Seminar Jukola 2007O-Seminar Jukola 2007 11
Specific technical training Specific technical training for different orienteering for different orienteering
disciplinesdisciplines
Presentation International Training Presentation International Training Seminar Seminar
June 15th, 2007 Lapua FinlandJune 15th, 2007 Lapua Finland
Kilian ImhofKilian Imhof
O-Seminar Jukola 2007 2
PrestartPrestart
I don’t understand my following I don’t understand my following explanations as an absolute truth. They explanations as an absolute truth. They should stimulate the discussion and I should stimulate the discussion and I hope that I can contribute some ideas, so hope that I can contribute some ideas, so that orienteering can develop that orienteering can develop internationally. internationally.
The statements are based on experiences The statements are based on experiences which I could gain during the last ten which I could gain during the last ten years as a coach in the Swiss orienteering years as a coach in the Swiss orienteering federation.federation.
O-Seminar Jukola 2007 3
The best possible The best possible performance in orienteering performance in orienteering is achieved, is achieved,
if physical, cognitive and if physical, cognitive and mental components mental components are are perfectly trained perfectly trained and very and very well tuned. In addition, the well tuned. In addition, the sphere must be supporting.sphere must be supporting.
O-Seminar Jukola 2007 4
O„Orientierung“
(cognitive)L „Lauf“
(physically)
M „Mental“
(mental)
U„Umfeld“
(sphere)
O-Seminar Jukola 2007 5
O„Orientierung“
(cognitive)L„Lauf“
(physically)• it is variously trained
• knowhow from the athletics• a lot of quantity / quality
M „Mental“
(mental) U„Umfeld“
(sphere)
O-Seminar Jukola 2007 6
O(cognitive)
L(physically)M
• federation project since 1990• very individually diversified
• mental skills important U (sphere)
O-Seminar Jukola 2007 7
O(kognitiv)
L(physisch)
M(psychisch) U • better training conditions
• better financial possibilities• medical sphere more professional
O-Seminar Jukola 2007 8
O• better results by training in groups
• include new disciplines • support diversification of terrain
L(physisch)
M(psychisch)
U (Umfeld)
O-Seminar Jukola 2007 9
Development of the „O“Development of the „O“► In elite orienteering the „O“ could be In elite orienteering the „O“ could be
trained much more better by the trained much more better by the following method:following method:
1.1. Integrated orienteering test to find the Integrated orienteering test to find the development potential on a normal development potential on a normal coursecourse
2.2. Specific training of technical detailsSpecific training of technical details
3.3. Application of the learned objectives in a Application of the learned objectives in a form similar to competition.form similar to competition.
O-Seminar Jukola 2007 10
No orienteering No orienteering training without training without
obobjejective!ctive!To set the objective two questions must To set the objective two questions must
be answered:be answered:►Analysis of the training group or/and Analysis of the training group or/and
individual runner in the “O”individual runner in the “O” Strengths, potentialsStrengths, potentials
►Requirements of the main competitionRequirements of the main competition Area, requirements of the O technicArea, requirements of the O technic
O-Seminar Jukola 2007 11
Training groupTraining groupOrienteering national team of SwitzerlandOrienteering national team of Switzerland
►Young team, well and broadly qualifiedYoung team, well and broadly qualified►Strength at quick level picture readingStrength at quick level picture reading►Potential in relief orienteering, in Potential in relief orienteering, in
compass application and in middle compass application and in middle distancedistance
O-Seminar Jukola 2007 12
Main competition Main competition WOC2007 WOC2007
Analysis of competition areas in the UkraineAnalysis of competition areas in the Ukraine► Middle distance: Middle distance:
Undulating forest, partly with complex contour detailsUndulating forest, partly with complex contour details Sandy ground, regular system of ridesSandy ground, regular system of rides Quite limited visibility in areas with younger forest and Quite limited visibility in areas with younger forest and
deciduous undergrowthdeciduous undergrowth mostly good runnability, reduced in areas covered with mostly good runnability, reduced in areas covered with
undergrowthundergrowth
► Long distance, relay, sprint:Long distance, relay, sprint: Represents erosive forms of a relief with numerous contour Represents erosive forms of a relief with numerous contour
details, slopes and quite flat areas.details, slopes and quite flat areas. Mostly good visibility and runnability on clay groundMostly good visibility and runnability on clay ground Forest roads and paths around the townForest roads and paths around the town
O-Seminar Jukola 2007 13
Objectives for Objectives for the WOC the WOC
training camptraining camp►Specific preparations for the WOC regarding:Specific preparations for the WOC regarding:
DisciplinesDisciplines TerrainTerrain Special aspectsSpecial aspects
„„The athletes feel sure in the area around The athletes feel sure in the area around KievKiev.“.“
O-Seminar Jukola 2007 14
Objectives for Objectives for the WOC the WOC
training camptraining camp►DisciplinesDisciplines
Training und training competitions for all Training und training competitions for all four disciplinesfour disciplines
SSpecific training for the required abilitiespecific training for the required abilities Training with maps in all scalesTraining with maps in all scales
O-Seminar Jukola 2007 15
Objectives for Objectives for the WOC the WOC
training camptraining camp►TerrainTerrain
Training in all possible Training in all possible aareasreas To get aware of detailed differences of the To get aware of detailed differences of the
areasareas Using new and relevant maps and terrainUsing new and relevant maps and terrain
O-Seminar Jukola 2007 16
Objectives for Objectives for the WOC the WOC
training camptraining camp► Special aspects of the UkraineSpecial aspects of the Ukraine
Organisation and accomodationOrganisation and accomodation►Learn to be well prepared and flexibleLearn to be well prepared and flexible
Inconvenience in the wood Inconvenience in the wood ►Littering, dogs, nettlesLittering, dogs, nettles
Get to know the weather conditions Get to know the weather conditions ►TTeemperature, air humidity, smogmperature, air humidity, smog
O-Seminar Jukola 2007 17
Programme of the Programme of the training camptraining camp
►Objectives of every training are Objectives of every training are discussed and fixed in the coaching discussed and fixed in the coaching team team
►The programme is ready three weeks The programme is ready three weeks beforehand and each athlete gets it beforehand and each athlete gets it
►All training courses are ready and All training courses are ready and discussed before the camp discussed before the camp
O-Seminar Jukola 2007 18
Programm Trainingslager Ukraine 2007Programm Trainingslager Ukraine 2007
ArrivingUkraineO-technik
Fine technic / mass start
Relief / model event Middle Sprint Long
28may 29may 30may 31may 1june 2june 3june
Ukr. O-Technik Training M/W: 2x30' Zazimie10/15
Einlaufbahn mit HK-Karte 20'
Relief Training M/W:50' Chapaevka10
U O Champ Middle 35' Cvetovodstvo 10
U O Champ Sprint 15' Nivki5
U O Champ Long 60'/80' Novoselki15
Massenstart Handicap 45' Kozynskie Gorby10
Model Event M/W:40' Koncha Zaspa10
Memo Training 30' Solomensky Park5
Auswertung Long individuell Novoselki15
Long Technik/Taktik M:75'/W:65' Vyshgorod15
Running- and jumping school
Power gymnastics
Warm up Training M/W:45' Bykovnya east10
Sitzung Kader intern
Vorbereitung Wk
Auswertung Middle
Auswertung Sprint
O-Seminar Jukola 2007 19
Example 1: Middle distance trainingExample 1: Middle distance trainingdetailed objectivesdetailed objectives
►Conscious compass application Conscious compass application practice in different situationspractice in different situations
►Right direction from controlRight direction from control►Longer legs without many detailsLonger legs without many details►Fine compass using to the controlFine compass using to the control
►Relief reading Relief reading ►Curve track with constant map contactCurve track with constant map contact►Relief course with rising difficultyRelief course with rising difficulty►From open to the unclear terrainFrom open to the unclear terrain
O-Seminar Jukola 2007 20
Example 1: Middle distance trainingExample 1: Middle distance training
O-Seminar Jukola 2007 21
Example 1: Middle distance trainingExample 1: Middle distance training
O-Seminar Jukola 2007 22
Example 2: Relay trainingExample 2: Relay trainingdetailed objectivesdetailed objectives
►Mass start handicapMass start handicap►Tactic, contact with other runnersTactic, contact with other runners►Very good runnability and visibilityVery good runnability and visibility►Very detailed reliefVery detailed relief►Free order makes it more difficultFree order makes it more difficult►Additional splittings require individual map Additional splittings require individual map
readingreading►Training together with the GB team Training together with the GB team
O-Seminar Jukola 2007 23
Example 2: Relay trainingExample 2: Relay training
4
5
4
4
4
O-Seminar Jukola 2007 24
Example 3: Sprint trainingExample 3: Sprint trainingdetailed objectivesdetailed objectives
►Technical aspects of the sprint Technical aspects of the sprint disciplinesdisciplines
►Fine orienteering with high speed Fine orienteering with high speed runningrunning
►To find out the best sprint route choiceTo find out the best sprint route choice►To read the map in advanceTo read the map in advance►To learn the route by heartTo learn the route by heart
O-Seminar Jukola 2007 25
Example 3: Sprint trainingExample 3: Sprint training
O-Seminar Jukola 2007 26
SummarySummary
►O-technic trainings lead to a higher O-technic trainings lead to a higher quality if:quality if: They are well preparedThey are well prepared There is a deliberate objective which is There is a deliberate objective which is
communicated to the athletescommunicated to the athletes Separated technic elements are coached, Separated technic elements are coached,
tootoo
O-Seminar Jukola 2007 27
SummarySummary►On elite level too much is trained in On elite level too much is trained in
the final competition form and not the final competition form and not enough straight single technic enough straight single technic elements.elements.
►Every single runner makes more Every single runner makes more progress if he accepts the challenge of progress if he accepts the challenge of new technic trainings and tries to new technic trainings and tries to achieve them very well.achieve them very well.
O-Seminar Jukola 2007 28
FinishFinish
Dear Coach, let’s find more convincing Dear Coach, let’s find more convincing ideas for O-training to be successful!ideas for O-training to be successful!
Thank you!Thank you!