Additional information
Become strong for races on all terrains and surfaces
Orienteering places great demands on strength, stability and coordination when running in the terrain. Stay injury-free by preparing your body for the stresses and strains of orienteering with injury-preventing warm-ups and strength exercises.
WARM-UP FOR CHILDREN: PLAY AND STAY INJURY FREE
Warming up doesn't have to be boring! Warming up can be injury-preventive, targeted and specific with fun and games. The aim of the warm-up is to prepare the body for the work it has to do. If you have a game with elements of landing, keeping your balance, activating the large muscle groups and strengthening your leg muscles, you will meet the requirements of orienteering.
WARM-UP FOR YOUTH TO SENIOR: INJURY-FREE MOVEMENT.
You often have to get to the starting point on the map, and this is the perfect opportunity to run injury prevention and not least performance-enhancing exercises. Imagine being able to improve your muscles' power development and reaction time while moving! A good warm-up as shown below can lead to better cooperation between muscles and nerves and thus provide a better ability to create speed, change directions and manage to keep the foot stable on uneven ground.
BEING TRAINED TO RUN WITH HIGH DEMANDS ON STABILITY
Strength is extremely important for the orienteer. The muscles in the legs must have the strength and endurance to land with great force on an uneven surface without, for example, stepping on the ankle or twisting the knee, and to be able to do this many thousands of times during a session. That's why it's important not to forget to do good strength and basic training before the season and maintain this strength throughout the season to avoid injury.
LOAD MANAGEMENT
The body has a good ability to adapt to training loads, but the key is to gradually increase the amount of training. Large fluctuations in weekly training and competition loads increase the risk of injury. That's why more and more research indicates that load management is the most important thing you can do to reduce the risk of injury, no matter what sport you play. Read more about how you, as an athlete or coach, can become better at load management in the article below.
Exercises
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Hands and feet on the ground
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Run - Jump - out of balance
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Run - Jump - out of balance 2.0
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Hip swing
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Lunges
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One legged jump in the stair sideways
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Running steps
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Rotating jump with push
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Single-leg swings sideways
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Strong calfs
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Feet lift in knee standing position
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Roll from toe to heel
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Tilting the hip upwards with an elastic band
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Move ankle isolated with an elastic band, standing - outwards
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Move ankle isolated with an elastic band, standing - inwards
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Move ankle isolated with an elastic band, sitting
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Nordic Hamstring with elastic band
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Supine bridge
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Plank combination
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Side hold +
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Sideways box jump
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Single-leg hip thrust
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Squat +
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Walking lunge with high knee lift
Obstacle course with different exercises
Use your imagination and the nature to put together different elements for an obstacle course
The rest of level 1 shows suggestions for different exercises
Balance
Purpose: Improve balance and coordiantion
Equipment: A timber or a plank
Try to balance over the timber
How thick the timber are will decide how difficult it is
1-2 times
Wheelbarrow
Purpose: To improve strength and control in the shoulders, back and trunk
Equipment: A rope or other things that mark a start and finish
Hold around the thigh, leg or ankel on your partner and avoid a sway in the back
The person who is the wheelbarrow should have as little movement as possible in the hips
Take turns on who is the wheelbarrow, so both can try
Task: Take something with you from the nature over the course
10 - 15 meters
Jump and jump on one leg
Purpose: To improve strength and stability in the legs
Equipment: A timber or a plank
Jump with both legs together or jump on one leg from side to side over the timber
Alternative: Jump on the timber and down on the other side
6-8 one- legged jump on each round
Over the stream/river
Purpose: Improve strength and stability in the legs and body
Equipment: Two ropes
Use the ropes to mark the "stream/river" width
The "stream/river" should start narrow and then get wider
Try to get over the "stream/river" at least 4 times, without getting wet
Chose yourself how you want to get over (jump, jump on one foot etc.)
4-6 times on each round
On all fours
Purpose: To improve strength and stability in the shoulder, back, trunk and legs
Move on all four "legs" in a short steep hill or similar uphills
2-4 times (depending on the distance/length)
Three in a row
Purpose: To improve strength and stability in leg and feet
Equipment: Markers/cones as "obstacles"
Round 1: (2 kids) - three one leg jumps over a short obstacle, lay down the markers/cones, then three one legged jumpes on the other leg
Round 2: (2x2 kids - relay): Alternative to one legged jump: Jump sideways, legs together, one leg jumps etc.
Try to get "three in a row" either as a line or diagonal
3 times on each leg
The monkey
Purpose: To improve strength and stability in the entire body
2 and 2 together
One person stands there like a "tree"
The "tree" have a small bend in the knees and the arms straight out to the side
Stand as stable as possible
The other person, the monkey, jump onto the back of "the tree"
The monkey climbs around "the tree"
1-3 rounds
Single-leg squat with partner
Purpose: To improve strength and stability of the leg
2 and 2 together
Hold each others hands
One performs a one-legged squat
The partner helps the other on the way up
Knee over toe
2-3 x 5-8 repetitions
Wrestling in the push-up position
Purpose: To improve strength and stability in the shoulder, trunk and back
Stand in the push-up position
Hold each others hands
Try to push/drag each other out of balance
2-5 rounds
Climb in the trees
Purpose: To improve strength in the entire body
Use your creativity to climb in different ways
Use different trees: large/small and with dense/wide branches
An adult should supervise each children climbing the tree
As many times as one like
Jumping in stairs
Purpose: To improve strength and stability in the legs
Jump up the stairs
Each step, every second step, every third step
Walk or jog down to the start
Knees over toes
2-5 rounds
Cockfight
Purpose: To improve strenght and stability in the legs
2 and 2 together
Stand on one leg and keep your arms in cross over your chest
Jump on one leg towards each other
Try to push the other person out of balance
2-4 rounds
Hands and feet on the ground
Purpose: To prepare the whole body for the training: Socialising and having fun on the way to the start
Equipment: A whistle
Divide the training group into small teams (for example 3 per "team"). All teams start to run forward until the trainer blows the whistle
Example on a task: "The team should have only to feet and two hands on the ground"
When hearing the whistle from the trainer, this means that each team will be assigned with a task from the trainer that need to be solved
When all the teams have completed the task, they can all continue running
Run - Jump - out of balance
Purpose: Prepare the muscles in the legs to stabilise on an uneven surface
Start running with a partner
Push your partner a little bit from time to time
Land softly, knees over toes
Push 3 times each and then switch
Run - Jump - out of balance 2.0
Purpose: To stabilise on an uneven surface
One- legged jump or two- legged jump with a partner
Push your partner a little bit from time to time
Land softly, knees over toes
Push 3 times each and then switch
Hip swing
Purpose: Increase circulation in the muscle groups and warm-up for the large joints
Hip swing running
2 x 10 repetitions
Lunges
Purpose: Activation of the large muscles in the legs and warm-up for back and arms
Walking lunges with armswing
Rotate to the same side as the forward leg
3 x 4 repetitions
One legged jump in the stair sideways
Purpose: To improve strength and stability in the legs
Jump up the stair sideways
Walk or jog down to the start
Jump on one leg on each step or every second step
Knee over toes
2-5 rounds on each leg
Running steps
Purpose: To improve power transfer and hip and knee control
Start in a lunge position
Lift your real leg explosively to fully flex your hip
Finish on your toes
3 x 8–16 repetitions
Rotating jump with push
Purpose: To improve landing control
Jump single–leg and rotate 90 degrees in the air
Your partner should push you in unexpected directions while you're in the air
Land softly with your knees bent and aligned over your toes
Your choice if you will start without a partner-push
Progression: Rotate 180 degrees in the air
3 x 8–16 repetitions
Single-leg swings sideways
Purpose: To improve stability in standing leg and mobility in swing leg for take off and landings
Keep your body straight and knee aligned with toe
Swing with straight leg
Keep your pelvic stable
Keep shoulders and hips parallel with your feet pointing forwards
30 seconds per side, 2–3 repetitions
Strong calfs
Purpose: Strengthen the calfs so they can handle the training load
Short and fast jumps on both legs. 30 of each: up and down, forwards and backwards, diagonal on each side
Short and fast one legged jumps. 20 on each leg: up and down, forwards and backwards, side to side and diagonal on each side
Feet lift in knee standing position
Purpose: Active the hip flexors and the hipmuscles on the outside of the hips
Stand in a lunge-position, with one knee on the ground
Lift the front foot straight up in the air
Try to keep the hip straight and dont let it tilt to the side
2 x 10 repetitions on each foot
Roll from toe to heel
Purpose: Improve strenght and control in the ankle
Start by raising and standing on your toes
Roll then back to the heel, with your toes pointing up in the air
2 x 10 repetitions on each foot
Tilting the hip upwards with an elastic band
Purpose: To strengthen important stabilizing muscles on the outside of the hip
Equipment: Elastic band
Stand on one leg and bend the knee on the opposite leg backwards with a 90 degree angle in the knee
Attach an elastic band on the calf and and stand on the othe end of the elastic band
Tilt the hip on the opposite side of the one you are standing on, up towards the sky
Focus on keeping the hip straight and not tilt to the side
2 x 10 repetitions
Move ankle isolated with an elastic band, standing - outwards
Purpose: To strengthen stabilizing muscles in the ankel
Equipment: Elastic band
Stand on one leg, while the other leg is raised a little bit from the ground
Attach an elastic band ca. in the middle of the foot
Rotate the ankle outwards
2 x 10 repetitions
Move ankle isolated with an elastic band, standing - inwards
Purpose: To strengthen stabilizing muscles in the ankel
Equipment: Elastic band
Stand on one leg, while the other leg is raised a little bit from the ground
Attach an elastic band ca. in the middle of the foot
Rotate the ankle inwards
2 x 10 repetitions on each side
Move ankle isolated with an elastic band, sitting
Purpose: To strengthen stabilizing muscles in the ankel
Equipment: Elastic band
Sit with one leg straight and one leg bent backwards
On the straight leg - attach an elastic band ca. in the middle of the foot
Attach the opposite end of the elastic band to an object in the nature
Twist you foot outwards without moving the rest of the leg
2 x 10 repetitions on each side
Nordic Hamstring with elastic band
Kneel on a soft mat or balance pad
Loop an elastic band around your waist
Keep upper body and hips straight as you move forwards
Use your hamstring muscles to slow the forward motion
Use your arms to push yourself back to starting position
3 x 6-8 repetitions
Purpose: To strengthen the hamstring muscles
Supine bridge
Purpose: To strengthen the gluteal and hamstrings muscles
Lie on your back with your heels on a low box
Lift you hips until your body is aligned from shoulder to ankle
Maintain a neutral spine throughout the whole movement
Progression: Perform the exercise with one leg at a time
Alternative: Rotate your foot in different directions
3 x 8–16 repetitions per each side
Plank combination
Purpose: To strengthen the abdominal muscles
Start in a normal plank position on your hands
1. Touch each shoulder with the opposite hand
2. Take each knee as far forward as possible without changing your back position
3. Lift each arm the opposite leg off the floor
Repeat the series 3 times
Side hold +
Purpose: To improve hip and trunk strength
Support yourself on your elbow and lift your body
Your body should be in a straight line
Lift your top leg as high as possible
Lower your body to the start position between repetitions
3 x 30 seconds
Sideways box jump
Purpose: To improve hip and knee control
Jump sideways from a box
Land with good alignment through the hip, knee and ankle
Use your arms to generate momentum
Progression: Jump further away from the box
3 x 8–16 repetitions
Single-leg hip thrust
Purpose: To strengthen the gluteal muscles
Lie in a bridge with your shoulders on a bench
Bend your knee to 90 degrees and take your weight through one heel
Lift your pelvis upwards
Simulate a running movement by striding with the opposite leg
3 x 8–16 repetitions per each side
Squat +
Purpose: To improve hip and knee control
Stand on bosu
Keep feet hip–width apart
Start the movement from the hip
Keep knees aligned with toes
Sit down as if you are sitting on a chair, keeping your upper body straight
3 x 8–16 repetitions
Walking lunge with high knee lift
Purpose: To improve hip and knee control and hip flexibility
Start by holding one knee in to your chest
Step forward into a lunge
Continue forwards, maintaining good hip and knee alignment
3 x 5–10 meter
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Play video
Obstacle course with different exercises
Play video
Balance1-2 times
Play video
Wheelbarrow10 - 15 meters
Play video
Jump and jump on one leg6-8 one- legged jump on each round
Play video
Over the stream/river4-6 times on each round
Play video
On all fours2-4 times (depending on the distance/length)
Play video
Three in a row3 times on each leg
Play video
The monkey1-3 rounds
Play video
Single-leg squat with partner2-3 x 5-8 repetitions
Play video
Wrestling in the push-up position2-5 rounds
Play video
Climb in the treesAs many times as one like
Play video
Jumping in stairs2-5 rounds
Play video
Cockfight2-4 rounds
