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.
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.
Have fun and stay injury free! Exercises designed specifically for children and young people. The main focus is on playful exercises that build robust children and young people by improving strength, stability and coordination throughout the body. The exercises can be part of a warm-up game with a training group before going out with a map on a post-hunt. The exercises can be included as part of an obstacle course or as station training. Use this for inspiration and let your imagination run wild, both in the design of the obstacle course and the exercises.
You often have to get to the starting point on the map, and this is the perfect opportunity to do 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.
Strength is extremely important for the orienteering runner. 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.
There is no reason why children and adolescents should not train strength. On the contrary, it is beneficial with training strength for all age groups - as long as you do it correctly.
For athletes it is normal to be exhausted and tired following training and competition. But it is not normal to stay tired even after several days of rest.
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Obstacle course with different exercises
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Balance1-2 times
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Wheelbarrow10 - 15 meters
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Jump and jump on one leg6-8 one- legged jump on each round
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Over the stream/river4-6 times on each round
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On all fours2-4 times (depending on the distance/length)
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Three in a row3 times on each leg
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The monkey1-3 rounds
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Single-leg squat with partner2-3 x 5-8 repetitions
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Wrestling in the push-up position2-5 rounds
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Climb in the treesAs many times as one like
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Jumping in stairs2-5 rounds
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Cockfight2-4 rounds
