Orienteering Exercises - Flow - O-training.net

From O-training.net

Flow Exercises

Control picking	Run a course consisting of a lot of short legs with many changes in direction.	Compass, Map reading, Flow
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
Downhill orienteering	Run a downhill orienteering course in overspeed, i.e.faster than you normally would do in a competition.	Flow, Overspeed orienteering
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
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
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
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

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