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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.	Overspeed orienteering Sprint orienteering	Image 1st control training.jpg
Attackpoint identification training	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.	Compass Attackpoints Inside the control circle	Image Attackpoint identification training.jpg
Book reading while running	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.	Map reading	Image Book reading while running.jpg
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.	Contours Map reading	Image Brown map.jpg
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.	Contours	Image Build contours in sand.jpg
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.	Contours Map reading	Image Circular contour map.jpg
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.	Map reading	Image Circular map.jpg
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	Image Compass between paths.gif
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.	Compass	Image Compass training in pairs.jpg
Control location memory	Variant of map memory where you get a certain time to memorize a number of control locations. Then after a pause, you shall draw the controls on a blank map. Typically done with a physical work period (e.g. running) in the pause between memorizing and drawing on the map.	Map memory Theoretical exercise
Control picking	Run a course consisting of a lot of short legs with many changes in direction.	Compass Map reading Flow	Image Control picking.jpg
Corridor orienteering	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.	Compass Map reading Flow GPS evaluation	Image Corridor orienteering.jpg
Course planner for competition	Take the job as course planner for a competition.	Route choice Theoretical exercise Route planning	Image Course planner for competition.jpg
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.	Concentration Overspeed orienteering	Image Downhill intervals.jpg
Downhill orienteering	Run a downhill orienteering course in overspeed, i.e.faster than you normally would do in a competition.	Flow Overspeed orienteering	Image Downhill orienteering.jpg
Draw simplification map	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.	Map memory Simplification Theoretical exercise	Image Draw simplification map.jpg
Fast relocation	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.	Map reading Map memory Relocation Terrain memory
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.	Compass	Image Fog training.jpg
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.	Contours GPS evaluation	Image Follow the contour.jpg
GPS Distance evaluation	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.	Distance evaluation GPS evaluation
Gradual reduced maps with crop objects	Create gradual reduced/simplified maps that contain more information around the controls than between them	Simplification Speed adaption	GradualReducedMapsWithCrop.png
Head-up training	Take a normal course and run it. However, instead of actually going to the control, just go to a spot where you can see the control (or the feature if there aren't markers put out).	Simplification Flow Terrain memory	Image Head-up training.png
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.	Map reading Concentration	Image Indoor orienteering.gif
Inverted corridor	Run an "inverted corridor" - stay out of the map.	Compass Map contact	Image Inverted corridor.jpg
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.	Route choice Flow Theoretical exercise Route planning	Image Keep the pen running.jpg
Labyrinth	Draw a virtual labyrinth on the map and place controls inside the labyrinth. Walls shall not be crossed. There should be several alternatives to run from one control to the other.	Compass Map reading Simplification Concentration Distance evaluation Map contact GPS evaluation	Image Labyrinth.jpg
Leg splitting	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.	Attackpoints Route planning	Image Leg splitting.jpg
Leg splitting - theoretical	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.	Simplification Route choice Theoretical exercise Route planning	Image Leg splitting - theoretical.jpg
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.	Contours Map reading	Image Line orienteering.jpg
Map memory	The runner gets a map showing the next control, and must memorize the leg. At each control, the runner gets another control.	Map memory Concentration
Map memory duo	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 memory Simplification
Map surveying	Map surveying is a good exercise in order to understand properly how a map is built up.	Map reading Theoretical exercise Distance evaluation Map understanding	Image Map surveying.jpg
Map without paths	Make a course on a map from which all paths have been removed.	Map reading Map contact	Image Map without paths.jpg
Mass-start legs	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.	Overspeed orienteering Pressure handling	Image Mass-start legs.jpg
Micro	A normal course is made, but for each control, there are several other controls within the control circle. There is no code on the controls, so the runner must decide which control is the correct one by studying the map and the control description. Some kind of penalty (penalty loop running, time penalty etc.) is given for each wrong control.	Map reading Simplification Attackpoints Map contact Inside the control circle Control description	Image Micro.jpg
Multi-mass-start relay	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. We usually get several DSQ'es as the runners do not tackle the pressure. This relay training is a lot of fun!	Overspeed orienteering Pressure handling	Image Multi-mass-start relay.jpg
Never stop	Run a normal course, but you are never allowed to stop! That is, you have to keep running all the time. If you don't know where to run or need to relocate, you have to keep running on the spot (but this should be avoided, you should rather run more slowly ahead of this point).	Map reading Flow Sprint orienteering Map contact Speed adaption
Night orienteering	Running at night with limited visibility, is a very good map reading exercise as one has to be more exact in ones orienteering. Compass is also more important at night than in daytime. A normal course will do, but e.g. a corridor is even more interesting.	Compass Map reading
No-map compass training	A course on a white sheet of paper with only the course drawn (no details at all).	Compass Distance evaluation GPS evaluation	Image No-map compass training.jpg
One man relay	Several courses from the same starting point - one runner runs all courses. Mass start. Typically some parts of the courses overlap.	Concentration Overspeed orienteering
Orienteering intervals	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.	Concentration Overspeed orienteering Speed adaption	Image Orienteering intervals.jpg
Play Catching Features	Play the computer game Catching Features.	Map memory Theoretical exercise Mental exercise Terrain memory	Image Play Catching Features.jpg
Prolong the control	Focus on making each control easier by "prolonging the control". Prolonging the control means to find features close to the control which are wider than the feature the control is placed on, i.e. you can have a larger error in your compass course and still find the control easily. There are several variants of this training - also a theoretical exercise.	Simplification Theoretical exercise Attackpoints Inside the control circle	Image Prolong the control.jpg
Reduced map compass training	Make a course on a reduced map, where the reduced map is made by removing many details in such a way that the compass is the only option for orienteering. For example, you can have a map with only black details left. Use this for compass training.	Compass	Image Reduced map compass training.jpg
Reduced map training	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.	Map reading Map understanding Map contact	Image Reduced map training.jpg
Remove map between controls	Exercise for compass orienteering in which the area between controls is erased using OCAD or drawn black using a covering marker pen. You need to relocate with the features available when you come into the part with map.	Compass Relocation	Image The Black Hole.jpg
Route choice testing	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 choice	Image Route choice testing.jpg
Route to Christmas	The Route to Christmas series gives you a lot of Route Choice cases to solve. You first get to see a leg without routes, and then the routes of the runners.	Route choice Theoretical exercise Route planning	Image Route to Christmas.jpg
Run on simplification map	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.	Simplification	Image Run on simplification map.jpg
Sailor Training	The athlete should follow a opaque line on the map which width is adapted to the terrain. The athlete is that way forced to navigate with objects alongside his direct route. At some control points even the controls object might be removed.	Simplification Flow Route planning	Image Sailor Training.jpg
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