Specific technical training for different orienteering disciplines

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

PrestartPrestartI 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.


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„Orientierung“(cognitive)

L „Lauf“(physically)

M „Mental“(mental) U„Umfeld“

(sphere)


O„Orientierung“(cognitive)

L„Lauf“(physically)

• it is variously trained• knowhow from the athletics

• a lot of quantity / qualityM „Mental“(mental) U„Umfeld“

(sphere)


O(cognitive)

L(physically)M

• federation project since 1990• very individually diversified

• mental skills important U (sphere)


O(kognitiv)

L(physisch)

M(psychisch) U • better training conditions

• better financial possibilities• medical sphere more professional


O• better results by training in groups

• include new disciplines • support diversification of terrain

L(physisch)

M(psychisch) U (Umfeld)


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 details3.3. Application of the learned objectives in a Application of the learned objectives in a

form similar to competition.form similar to competition.


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


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 compass Potential in relief orienteering, in compass

application and in middle distanceapplication and in middle distance


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


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 KievThe athletes feel sure in the area around Kiev.“.“



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



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



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


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


Programm Trainingslager Ukraine 2007Programm Trainingslager Ukraine 2007Arriving

UkraineO-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


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


Example 1: Middle distance trainingExample 1: Middle distance training


Example 1: Middle distance trainingExample 1: Middle distance training


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


Example 2: Relay trainingExample 2: Relay training

4

5

4

4

4


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


Example 3: Sprint trainingExample 3: Sprint training


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


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.


FinishFinishDear 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!

Documents

Specific technical training for different orienteering disciplines