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Orienteering Systems

Orienteering Systems. Canadian Orienteering Federation 2004. Orienteering Systems. Systematic approach to an orienteering race Logical, repeatable, automatic Easy to train, remember, improve Mental training is important. Orienteering Systems. Map Reading Compass Use Distance Judgment

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Orienteering Systems

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  1. Orienteering Systems Canadian Orienteering Federation 2004

  2. Orienteering Systems • Systematic approach to an orienteering race • Logical, repeatable, automatic • Easy to train, remember, improve • Mental training is important

  3. Orienteering Systems • Map Reading • Compass Use • Distance Judgment • Route Choice • Control Taking • Relocation • Concentration, Refocus • Race Plan • Training • Analysis

  4. Map Reading System • Fold map (parallel to direction of travel) • Orient the body (not the wrist) • Lock the thumb • Fast map glances (form mental image) • Map read ahead (know what is coming)

  5. Base Plate Compass Bearing for each leg Rough compass (run with it extended straight arm to let it settle) Precision compass (let it settle, move slowly) Beware of 180 errors Thumb Compass Check direction every leg Rough compass (run with it extended straight arm to let it settle) Precision compass (let it settle, move slowly) Beware of 180 errors Consistent method for holding Compass System

  6. Distance Judgment • Pace Counting (count per 100 meters) • Know your pace in various terrains • Measure distance with compass edge • Distance Estimation (number of paces) • “Pace Calibration” in a race • Count paces between two objects • Apply pace count to another object • Advantage • Know how far in bland terrain or along handrails • Disadvantage • Detracts from concentration on more important techniques

  7. Route Choice System • Locate Feature • Locate Attack Point options • Find all routes to attack point • Choose a route • Commit • Be prepared to change route if map contact lost • Be prepared to reset mental state if control overrun

  8. Control Taking • Optimistic: • Attack Point • Description • Precision • Prepare map • Code • Punch • Classic: • Attack Point • Description • Precision • Code • Punch • Prepare map

  9. Classic System Attack Point Description, Code Precision O Code check Punch Prepare map Logical Optimistic System Attack Point Description Precision O Prepare map Punch Code Smoother away from control Control Taking

  10. Relocation System • Stop, admit you are “lost” • Orient you map with the compass • Look 360 degrees looking for distinct features • Try to relocate (30 seconds) • Reconstruct from last known position (process of elimination, (30 seconds) • Bail out to nearby handrail or go back

  11. Refocus System • Stop, admit you have stopped concentrating • Thought stoppage (realize what is on your mind) • Think of a cue/key word (‘map’, ‘system’, ‘feature’) • Execute an orienteerig system (eg. Map system)

  12. Race Focus Plan • 4 part race (Start, first 2 controls, middle, last 2 controls) • Start System • Warmup, observe surrounding terrain, mental arousal • Magnetic north, blank map, observe routes out • Start slow, route choice, speed up • First 2 controls • Safe routes, route choice system, check out map • Middle • Refocus system, error prevention • Last 2 controls • Refocus system, caution, error prevention

  13. Start Find magnetic north Watch outgoing runner’s routes Run slow, route choice Fold map Orient map Look ahead in terrain Relocate, proceed slowly 1st 2 controls Find attack point Look for safe routes Check direction with compass Observe terrain and map quality, runnability Control taking system Example Race Focus Plan (start)

  14. Middle Refocus when see other runners Thought stoppage and refocus Use system for every leg Fold map, orient, get direction, attack point, route, proceed slowly and speed up Last 2 controls Refocus when see end of course Refocus when hear loudspeakers Refocus when feel tired Use system for every leg Error prevention, redundant map checking Example Race Focus Plan (end)

  15. Training System • Set training goals • Have a plan (season, monthly, weekly, daily) • Log your training • Increase training impulse (duration, intensity) no more than 10% on average • Recovery system • Warm down, liquids, stretching, relaxation, diet

  16. Analysis System • Set a time for analysis after recovery is complete • Write your analysis on back of map • Highlight things done well • Update your Race Focus Plan

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