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| 1st control training + | Many courses with only start and one or two controls. Several people start together (minimum of two), and the goal is to locate your position and run to the first control as fast as possible after turning the map around. |
A | |
| Attackpoint identification training + | A special course is made in OCAD in which … A special course is made in OCAD in which the area around the control is whited out. The runner must identify an attackpoint outside the whited out area, use the compass to get through the whited out area and into the control circle, and then orienteer accurately the last part to the control location. ely the last part to the control location. |
B | |
| Book reading while running + | The best orienteers read the map at close … The best orienteers read the map at close to maximum speed. They also have a high map reading frequency, i.e. they look at the map very often. Reading a book or a comic (or even a map) while running is a good exercise in order to train map reading frequency. e in order to train map reading frequency. |
| Brown map + | A course on a contour-only map (brown map). The runner must focus on the contours in his/her orienteering as this is the only information on the map. Many variants are given. |
| Build contours in sand + | Build the contours contained in a map either in sand or snow in order to show that you understand the concept of contours. This is a beginner exercise. |
C | |
| Circular contour map + | Course on a circular contour-only map without north-lines. As the map is without north-lines, the runners can not use the compass to adjust the map to north, and thus it is necessary to concentrate more on reading the contours. |
| Circular map + | Course on a circular contour-only map without north-lines. As the map is without north-lines, the runners can not use the compass to adjust the map to north, and thus it is necessary to concentrate more on the map reading. |
| Compass between paths + | Compass-training in which the legs to be run are between two roads/paths. This makes evaluation easier as you can easily measure how far you are from the control. You also avoid big mistakes / a lot of searching. |
| Compass training in pairs + | The front runner has a white paper with only the course. The runner behind has a normal map with the same course. The front runner shall run on compass while the runner behind controls where they are. Exchange maps at each control. |
| Control picking + | Run a course consisting of a lot of short legs with many changes in direction. |
| Corridor orienteering + | A corridor is drawn on the map, and the ru … A corridor is drawn on the map, and the runner is to be inside the corridor at all times. The difficulty of the exercise can be adjusted by varying the width of the corridor, the terrain, the intensity etc. It is best to use GPS for evaluation of the exercise. to use GPS for evaluation of the exercise. |
| Course planner for competition + | Take the job as course planner for a competition. |
D | |
| Downhill intervals + | Run fast uphill and orienteer downhill while you are tired (overspeed). There are many variants - some of them are described below. Also called Sævig intervals in Norway. |
| Downhill orienteering + | Run a downhill orienteering course in overspeed, i.e.faster than you normally would do in a competition. |
| Draw simplification map + | Draw a simplification map of a leg / a cou … Draw a simplification map of a leg / a course. A simplification map is a map containing only the details which are necessary to use in the orienteering. There is also a variant involving map memory. It is instructive to run the course on the simplification map afterwards. urse on the simplification map afterwards. |
F | |
| Fast relocation + | A group of 3-6 runners run together. Only … A group of 3-6 runners run together. Only the leader is allowed to read the map. When approaching the area around a control, everybody is allowed to look at the map, and shall relocate and find the control as fast as possible. Take turn on being the leader. s possible. Take turn on being the leader. |
| Fog training + | The map is removed in most parts of the course - only some circles of the map is left in some places. The runner must use the compass to get between the areas with details. There may/may not be map inside the control circles. |
| Follow the contour + | Course where only a single contour is shown between controls (or between some of the controls). Good to use GPS in evaluation of the training. |
G | |
| GPS Distance evaluation + | Build up an accurate feeling for distance … Build up an accurate feeling for distance evaluation in different terrain types using your GPS. Try to run a specified distance in the forest (without looking at your map or GPS), e.g. 100 meters, and check your GPS when you think you have run this distance. Repeat in different terrain types / on paths etc. in different terrain types / on paths etc. |
I | |
| Indoor orienteering + | Orienteering race indoors, typically in a gym. Good exercise if it is not possible to run outside - also a good exercise for beginners. |
K | |
| Keep the pen running + | Take any map, and draw your planned route choice while keeping the pen running all the way from start to finish - never stopping even for half a second, planning your route as you draw. |
L | |
| Leg splitting + | Run a course with several long/half-long l … Run a course with several long/half-long legs. Before leaving a control, have your attackpoints for the leg and your route for the leg ready. Method: For each leg, divide the leg into parts by identifying your attackpoints, i.e. the points on the leg which are your safe points where you need to be 100% sure about where you are. Mark these attackpoints mentally. you are. Mark these attackpoints mentally. |
| Leg splitting - theoretical + | Take a course with several long/half-long … Take a course with several long/half-long legs. For each leg, divide the leg into parts by identifying your attackpoints, i.e. the points on the leg which are your safe points where you need to be 100% sure about where you are. Mark these attackpoints on the map, and then continue with drawing your planned route for the leg. Repeat for all legs in the course. he leg. Repeat for all legs in the course. |
| Line orienteering + | A line is drawn on the map, and the runner is to be on the line at all times. The difficulty of the exercise can be adjusted by varying the terrain, the intensity etc. It is best to use GPS for evaluation of the exercise. |
M | |
| Map memory + | The runner gets a map showing the next control, and must memorize the leg. At each control, the runner gets another control. |