Orienteering.

Exercises to implement in orienteering training sessions. Some of them can easily be combined in to one training session.

Draw your own map

Before an orienteering training session, athlete draws ones own map from the original map containing all necessary terrain features to complete the course. Athlete runs the course. After finish, analyse what could have been done differently - Were any features missing? Was there too many details drawn? Could there be a different approach to choose what features to draw or not?

If training in a group, divide athletes into pairs, athlete draws the map for his partner, making the athlete think how well the map needs to be drawn.

ps. if possible, print the course on blank paper without the map, the drawing process will be easier as the athlete only needs to fill in the gaps.

Decision making Reflection

Work on map reading cadence

More map reading equals less made mistakes. Set alerts on watch that beep every 5-10 seconds, athlete has to read the map every beep even if there is no need. For those who don't have a device for reminders, it's up to the athlete, to put focus on deliberate frequent map reading.

Map reading

Use maps that bring out certain actions

Run using contour-only maps to isolate and train the cognitive process of matching perceived elevation changes in the terrain to the corresponding contour lines on the map, the aim is to narrow attention to a single class of features—relief—while minimizing distraction from other cues.
Run using a corridor map. Orienteering in corridor requires increased amount of attention to the map and the environment. To successfully complete a corridor without leaving it, one must have a constant contact both with the map and the features around.
Run using a map with only specific features, if terrain allows. Like running with a counter map, it's also possible to use, for example, a map only with boulders/cliffs.
All of the options mentioned above and more, can be combined into one training, changing the map settings every few controls.

Map reading Attention Perception

Map reading while moving

An important skill in orienteering is to read the map while running, it allows the athlete to save lots of time. The exercise is to read the map only while running or walking which puts some extra cognitive load of having to pair moving in the terrain with reading the map.

Map reading

Orienteering intervals

O-intervals are a great way to not only work on physical capacity, but also technical and cognitive skills. For this exercise the length of the interval is important, it has to be short enough to sustain a pace faster than race speed. The training goal is to overload multiple demands simultaneously - running speed, map reading, decision-making, map interpretation and information processing at high pace.

Map reading Attention Decision making Perception

Proactive vs reactive orienteering

Proactive orienteering means planning and anticipating in advance - choosing a route choice, features leading to the control, attack point - meaning, being ready for what's ahead at all times to prevent hesitation and parallel errors, whereas reactive orienteering means adapting on the fly - reading terrain first and matching it to the map, making rapid decisions under pressure. While the goal is a combination of both, the main underlying reason for clean, fast and mistake free orienteering is proactive orienteering.

While it's not an exercise, we recommend to shape your or an athletes way of orienteering in a proactive way. Always aim to be in control and react where necessary.

Read Raul Ferra article on proactive vs reactive orienteering.

Map reading Attention Decision making Perception

Ask questions

Asking questions is the best way to provoke athlete to think by themselves. Before a leg or two, ask questions to the athlete that provoke thorough planning of the leg, identify route choice, key features and an attack point to complete the leg. When task is completed, shortly reflect on the made plan and it's execution, then plan the next part.

Decision making Reflection

Simplification

In maps with many details, simplification is of importance to not waste time in small details. Before the leg, note/highlight/simplify the features that should be identified from further away and used for navigation.

Map reading Decision making

Compare route choices

Select two or more routes for a leg and "trade them off", clearly identify pros and cons of each and choose the best one, anticipate running speed over different terrain, features to be used and an attack point. Plan the leg from the end to beginning. Exercise works better for long legs since there is more to choose from.

Map reading Decision making

Orienteering on memory

To further improve memory, run a leg (or even multiple) by memory. Try to simplify and remember main features that lead to the control. If one leg is too hard to remember, start by setting a limit on the amount of looks at the map allowed each leg.
Plan a course and divide it in to one leg fragments, put the following leg fragment at each control - at the start, athlete memorizes the route to control 1, at control 1 athlete memorizes the route to control 2 and so on. Plan the course difficulty according to the level of athletes.

Map reading Memory&Attention Decision making

Control picking

Control picking, although primarily a technical exercise, requires sustained attention and rapid decision-making from the athlete. This training challenges multiple brain networks at once, promoting efficiency and sharp coordination between perception, memory, and problem-solving. Frequent changes in direction and quick identification of terrain features create a strong cognitive workload, making control picking an effective method for achieving cognitive overload and developing mental agility within orienteering. Control picking is an exercise, where a course has many short distance controls with lots of direction changes, the distance between controls typically is 50-150m.

Map reading Decision making Memory&Attention Perception

Relocation

Athlete follows a coach or a partner without using a map, at a random moment, the partner stops and the athlete must relocate based on the features around and information gathered while running. Athlete only knows the starting location before the exercise.
Relocation exercise combined with terrain intervals. Complete an interval in terrain without reading a map, as interval ends, athlete must relocate based on the features around and information gathered while running. Athlete only knows the starting location before starting each interval. The length of interval can be varied, the longer the interval, the harder the exercise.

Memory&Attention Reflection Relocation

Relocate on edited map

The map can be edited in various ways to make relocation compulsive. Simply cut out parts of the map that the athlete must cross. Different kind of patterns can be used to make the map more fun or theme based.

Relocation Attention Map reading

Post race re-run

If situation allows, re-run the course or part of it analyzing and reflecting on thought processes and actions that happened during the race. Correct any mistakes or determine and rehearse the optimal behavior and thought process that should have been executed.

Reflection Memory

Follow the athlete

A coach or training partner follows the athlete through the course, stopping them at each control point (or every other) to encourage reflection on the previous leg or any mistakes made. During these pauses, the athlete is asked to explain their thought process and actions, promoting deeper awareness and understanding of their navigation choices. This immediate feedback loop helps uncover decision-making patterns and supports targeted improvement through collaborative discussion. Ask questions like: What was your plan for this leg? Did you execute the plan? Did you experience any moments of uncertainty or hesitation? What caused them? What could have been done better/differently?

Reflection Decision making&Executive function Memory

Draw the route

The athlete completes several legs of the course, then stops to precisely draw the route they ran. While doing this, they describe their thoughts and decisions along the way, helping to analyze navigation choices. Ask questions to reflect deeper if necessary.

Reflection Memory

Controls or not?

It's possible to affect how one is orienteering based on whether there are control flags set out or not:

1st way - with controls. When there are set out controls in the terrain, athletes tend to look for them when close and take bigger risks with less map reading. With controls, athlete is always reassured that he is in the right place without checking small details, therefore, making orienteering slightly easier and more smooth at the control areas, it gives time to read ahead when control is in sight.
2nd way - without controls. When there are no controls set in the terrain, athletes tend to be more careful and thorough when approaching, checking and making sure that the place in fact is the correct one. With this method, we can put focus on taking the controls precisely and train the athlete to pay more attention when close to the control.
3rd way - setting controls. When an athlete has to set a control, it forces one to be even more sure about their orienteering, as placing a control requires one to be 100% convinced that it's the right place. This way we can force the athlete to plan how to place the control correctly, what features to use as points of reference and to use control description for exact placement.

Training sessions can be planned according to the 3 ways above. They could be done separately or combined in to one session:

Pair up 2 athletes, each gets a control flag. Both athletes start at the same time, each set their own control -> run to their pairs control and take it with them -> both athletes meet at the 3rd control -> repeat the process (first scheme).
Skip the meeting at 3rd control and instead set the next control right away (second scheme).

Attention Map reading Perception

Page updated

Google Sites

Report abuse