Mass-start legs

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Orienteering Exercise: Mass-start legs

Key information
Exercise Type: Overspeed orienteering, Pressure handling
Target Level: Elite level, Junior level, Intermediate level
Intensity: High
Preparation time: Less than 5 minutes
OCAD Required: No
Min participants: 3

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.

Aim: The aim is to manage to perform well under pressure.
Variants: One variant is to use several short courses instead of a long course. See also Orienteering intervals for other similar exercises. Another variant is to always let the last runner take 20 push-ups before running on.
Aids:
Terrain: Any terrain may work.
Preparations: Make a regular course and form groups.
Tips: As an additional handicap, you can make the winner take the control down and carry it along for the rest of the run. You can vary between long and short legs.
Examples:
Image Mass-start legs.jpg 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.

Source: [1]

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