O-Seminar Jukola Specific technical training for different orienteering disciplines Presentation International Training Seminar June 15th, 2007 Lapua Finland Kilian Imhof

O-Seminar Jukola Prestart I don’t understand my following explanations as an absolute truth. They should stimulate the discussion and I hope that I can contribute some ideas, so that orienteering can develop internationally. The statements are based on experiences which I could gain during the last ten years as a coach in the Swiss orienteering federation.

O-Seminar Jukola The best possible performance in orienteering is achieved, if physical, cognitive and mental components are perfectly trained and very well tuned. In addition, the sphere must be supporting.

4 O „Orientierung“ (cognitive) L „Lauf“ (physically) M „Mental“ (mental) U „Umfeld“ (sphere)

O-Seminar Jukola O „Orientierung“ (cognitive) L „Lauf“ (physically) it is variously trained knowhow from the athletics a lot of quantity / quality M „Mental“ (mental) U „Umfeld“ (sphere)

O-Seminar Jukola O (cognitive) L (physically) M federation project since 1990 very individually diversified mental skills important U (sphere)

O-Seminar Jukola O (kognitiv) L (physisch) M (psychisch) U better training conditions better financial possibilities medical sphere more professional

O-Seminar Jukola O better results by training in groups include new disciplines support diversification of terrain L (physisch) M (psychisch) U (Umfeld)

O-Seminar Jukola Development of the „O“ ► In elite orienteering the „O“ could be trained much more better by the following method: 1.Integrated orienteering test to find the development potential on a normal course 2.Specific training of technical details 3.Application of the learned objectives in a form similar to competition.

O-Seminar Jukola No orienteering training without objective! To set the objective two questions must be answered: ► Analysis of the training group or/and individual runner in the “O”  Strengths, potentials ► Requirements of the main competition  Area, requirements of the O technic

O-Seminar Jukola Training group Orienteering national team of Switzerland ► Young team, well and broadly qualified ► Strength at quick level picture reading ► Potential in relief orienteering, in compass application and in middle distance

O-Seminar Jukola Main competition WOC2007 Analysis of competition areas in the Ukraine ► Middle distance:  Undulating forest, partly with complex contour details  Sandy ground, regular system of rides  Quite limited visibility in areas with younger forest and deciduous undergrowth  mostly good runnability, reduced in areas covered with undergrowth ► Long distance, relay, sprint:  Represents erosive forms of a relief with numerous contour details, slopes and quite flat areas.  Mostly good visibility and runnability on clay ground  Forest roads and paths around the town

O-Seminar Jukola Objectives for the WOC training camp ► Specific preparations for the WOC regarding:  Disciplines  Terrain  Special aspects „The athletes feel sure in the area around Kiev.“

O-Seminar Jukola Objectives for the WOC training camp ► Disciplines  Training und training competitions for all four disciplines  Specific training for the required abilities  Training with maps in all scales

O-Seminar Jukola Objectives for the WOC training camp ► Terrain  Training in all possible areas  To get aware of detailed differences of the areas  Using new and relevant maps and terrain

O-Seminar Jukola Objectives for the WOC training camp ► Special aspects of the Ukraine  Organisation and accomodation ► Learn to be well prepared and flexible  Inconvenience in the wood ► Littering, dogs, nettles  Get to know the weather conditions ► Temperature, air humidity, smog

O-Seminar Jukola Programme of the training camp ► Objectives of every training are discussed and fixed in the coaching team ► The programme is ready three weeks beforehand and each athlete gets it ► All training courses are ready and discussed before the camp

O-Seminar Jukola Programm Trainingslager Ukraine 2007 Arriving Ukraine O-technik Fine technic / mass start Relief / model eventMiddleSprintLong 28may29may30may31may1june2june3june 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

O-Seminar Jukola Example 1: Middle distance training detailed objectives ► Conscious compass application practice in different situations ► Right direction from control ► Longer legs without many details ► Fine compass using to the control ► Relief reading ► Curve track with constant map contact ► Relief course with rising difficulty ► From open to the unclear terrain

O-Seminar Jukola Example 1: Middle distance training

O-Seminar Jukola Example 1: Middle distance training

O-Seminar Jukola Example 2: Relay training detailed objectives ► Mass start handicap ► Tactic, contact with other runners ► Very good runnability and visibility ► Very detailed relief ► Free order makes it more difficult ► Additional splittings require individual map reading ► Training together with the GB team

O-Seminar Jukola Example 2: Relay training

O-Seminar Jukola Example 3: Sprint training detailed objectives ► Technical aspects of the sprint disciplines ► Fine orienteering with high speed running ► To find out the best sprint route choice ► To read the map in advance ► To learn the route by heart

O-Seminar Jukola Example 3: Sprint training

O-Seminar Jukola Summary ► O-technic trainings lead to a higher quality if:  They are well prepared  There is a deliberate objective which is communicated to the athletes  Separated technic elements are coached, too

O-Seminar Jukola Summary ► On elite level too much is trained in the final competition form and not enough straight single technic elements. ► Every single runner makes more progress if he accepts the challenge of new technic trainings and tries to achieve them very well.

O-Seminar Jukola Finish Dear Coach, let’s find more convincing ideas for O-training to be successful! Thank you!