!!!!!!!!!!!!! International*Orienteering** Coaches*Conference* * * * * * * * * Documentation* * * * * * * * * * * *

! ! ! ! ! ! ! ! ! ! ! ! ! International*Orienteering** Coaches*Conference* * 24.08.*–*26.08.2015* * * * * Documentation* * * * * * * * * * * * Cont...
Author: Pierce Skinner
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! ! ! ! ! ! ! ! ! ! ! ! !

International*Orienteering** Coaches*Conference* * 24.08.*–*26.08.2015* * * * * Documentation* * * * * * * * * * * *

Content*

Content! Review! Participants! ! ! ! ! ! Executive!Summary! Press!Review! Presentation!1!=!Lars!Lindström,!DK! Presentation!2!=!Jan!Kocbach,!NO! Presentation!3!=!Petteri!Kähäri,!FI! Presentation!4!=!Susanne!Wiklund!Björk,!SE! Presentation!5!=!Radek!Novotny,!CZ! Presentation!6!=!Beat!Okle,!CH! Presentation!7!=!Charly!Boichut,!FR! Wrap!Up!Discussion!! ! ! ! *

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2! 3! !4! 5! 7! 37! 7! 111 13 ! 1 ! 9! 211! 231! !!!276!

Review* For$ the$ second$ time$ after$ 2009$ an$ Orienteering$ Coaches$ Conference$ was$ organized$ in$ Austria,$ this$ time$ as$ part$ of$ the$ Austrian$ Orienteering$ coaches$ education$ program.$ Representatives$ (national$ team$ coaches,$ responsible$ persons$ for$ high$ performance$ sports$ etc.)$ of$ the$ seven$ leading$ orienteering$ nations$ (in$ alphabetical$ order$ Czech$ Republic,$ Denmark,$Finland,$France,$Norway,$Sweden$and$Switzerland$gathered$from$Monday,$24th$to$ Wednesday,$ 26th$ of$ August$ in$ Faak$ am$ See/Carinthia$ in$ the$ most$ southern$ part$ of$ Austria$ near$the$Slovenian$border.$Furthermore$the$participants$and$the$heads$of$the$lecturer$team$ of$ the$ education$ program$ and$ a$ limited$ number$ of$ representatives$ of$ the$ Austrian$ Orienteering$Federation$took$part.$ $ Each$ lecturer$ (representative$ of$ a$ nation)$ has$ been$ responsible$ for$ up$ to$ four$ coaching$ lessons$(3$hours),$consisting$of$an$inputOpart$and$discussions/groupOwork$and$–$if$needed$–$ practical$exercises.$ $ Location:** Location:$BundessportO$und$Freizeitzentrum$Faak/See$http://www.faakersee.bsfz.at/$ AO9583$Faak$am$See,$Halbinselstraße$14$http://www.faakersee.bsfz.at/e_anfahrt.htm$ * Date:*Monday,$24th$–$Wednesday,$26th$of$August$ $ Schedule:$ $ Sunday$23rd$of$August$2015$ • National Coach – Talent development/Junior Team 2009 – 2010 • National Coach – Junior Team 2005 – 2008 • Club coach FIF Hillerød 20022004 • Talent coach – 2000-2001 Orientering

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Lars Lindstrøm – Who am I? • Personal coach of: Cecilie Klysner Ida Bobach Maja Alm Søren Bobach

• Overall responsible for 12 athletes

Orientering

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How can one become World Champion living here?

Orientering

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The Danish National Team has only very limited possibilities to train Orienteering at its National Training Center (Aarhus Elite Center). Foundation of the Aarhus Elite Center in 2011 however seems to be one of the most important steps towards successful elite sports development in Danish Orienteering; after this there was a significant rise in successful participation in inernational championships (e.g. number of medals). Aarhus University is quite close to the Aarhus Elite Center, which allows students, to a certain extent, to join lectures as well as training. Most of the elite athletes live close to the Aarhus Elite Center.

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Agenda • Elite sports in Denmark National / local involvement in elite sports Team Danmark Funding of the High Performance program within Danish Orienteering

• High Performance Strategy in Danish Orienteering Eliteplan 2013-16 Organization in training groups The role of the National Coach / other coaches Experts in sports science – many fields

• Preparation for WOC 2015 Key factors in our success

• Challenges ahead Recruitment of talents Orientering

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Elite sports in Denmark • National / local involvement in elite sports • Context of Orienteering in Danish Elite Sports • Team Danmark • Funding of the High Performance program within Danish Orienteering

Orientering

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Elite sports in Denmark National / local involvement in elite sports • Organizations involved in elite sports on a national level Team Danmark The Danish Sports Federation Danish Orienteering-Federation

• Organizations involved in elite sports on a local level 21

ite spor

municipalities out of 96 municipalities in total

• DOF have partnerships with 6 municipalities: Aalborg, Aarhus, Silkeborg, Horsens, Vejle and Hillerød • Elite sports municipalities are very different in their approach and support Funding, Physiotherapy, strength training, etc. Elite sport classes at secondary school (7-9th grade)

Universities in Aarhus, Aalborg and Odense (but not Copenhagen) • Elite sport programs (flexible conditions, no funding or support)

High Schools • Elite sport programs for 3 or 4 years (flexible conditions, no other support)

Orientering

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Elite sports in Denmark Context of Orienteering in Danish Elite Sports •

Orienteering is a very small sport in Denmark Mostly unknown to the common Dane No media attention on a daily basis • Only gold medals at World Championships can enter media

Only 6070 members, whereof aprox. 2000 active • Mostly older people, few young



Elite sport in general Often asked real job?

ave a high status in Denmark

at are you doing beside coaching? or When will you have a



Hard to be a non-Olympic sport



Highly regarded for the work we do within elite sports in Denmark – we have a reputation for a very professional setup and work Orientering

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Elite sports in Denmark •

Responsible for supporting elite sport programs within national sports federations



Three levels of partnerships World Class sports (4 years duration) • 7 sports, orienteering is the only non-Olympic sport

nternational elit sports (2 years duration) roject supported sports (1 year duration)



Funding (2014) Financial support: 12,3 mio per year • 295.000 for Orienteering

Expertise, services, facilities, etc.: 4.8 mio per year • Unknown for Orienteering (estimate 50-100.000 )

Orientering

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"Team Denmark" responsible for supporting elite sport in Denmark; contract with the ministry to guarantee medals. Only medals at World Champs and European Champs count. If not, difficult to get any financing (maybe Top 8). 7 main sports get support - orienteering is the only non-Olympic sport. Interestingly football is not one of these 7 sports. You have to perform every year; need to produce medals every year, ideally three medals per year. First time achieved in Italy last year. - "Team Denmark" has budget of 12.3 mio Euro/year. Funding for orienteering Euro 295.000/year.

Elite sports in Denmark Team Danmark – Daily work • Contact person – Consultant Martin Ellebjerg Responsible for Orienteering within Team Danmark Member of Arbejdsgruppen – a working group for coordinating and adjusting our work on a daily basis We are in contact at least every second day on average

• Education - scholarships All Danes are entitled to 6 years scholarship from the Government (787 /month) Team Danmark can award extra scholarships to extend studies and cover costs Orientering

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- Monthly meetings with "Team Denmark"; group meeting including athlete representant which steers the project and also has the possibility to do changes within the budget. 42

Elite sports in Denmark Team Danmark – Daily work •

Services by Team Danmark for the National Team Sports medicine

• Access to Physiotherapy, Doctor, Massage or Chiroprator in Aarhus when needed • Same access in Copenhagen

Sports physiology • Strength training organized by Team Danmark Monday and Friday morning in Aarhus • Physiological tests in Copenhagen, Odense (and Aarhus) • Physiologist assigned to Orienteering

Sports psychology • Individual sessions available for any World Class athlete • Sports psychologist traveling with the team for World Champs and some training camps

Coordinated work • Meeting between coaches and experts every 4-6 weeks in Aarhus

Projects • Research projects in different fields – protein intake, stress during training camps, etc.

Orientering

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Just as important as funding is all the expertise, services and facilities available through Team Denmark which can be used for free. "Sports medicine, sports physiology, sports psychology (individual sessions available for any World Class athletes, sports psychologist traveling with team for WOC and some training camps), coordinated work (meetings between coaches and experts every 4-6 weeks), various research projects". Sample research projects: Effect of protein intake, stress during training camps (also during WOC), how is the focus during an orienteering race, test of cold bath after training, etc. 8-10 projects within the last 5 years. Mostly dedicated funding through Team Denmark or through universities - some necessary to use other funding (but very few). Some projects in cooperation with university.

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Elite sports in Denmark Funding of the High Performance program Funding of the Danish High Performance program in 2015 Team Danmark

322.000

Danish Orienteering-Federation

187.000

Municipalities

20.000

Athletes (or their clubs)

55.000

Total

584.000

Expenses in 2015 Coaching salaries and costs

190.000

Senior national team (competitions and training camps)

157.000

Junior/youth national teams (competitions and training camps)

100.000

Elite and talent centre's (daily training and camps)

82.000

Financial support for World Class athletes

37.000

Other costs (education, meetings, extra cost for sports medicine/physiology), etc

18.000

Total

584.000

Orientering Orientering

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Big rise in funding for orienteering elite sports since the last conference in 2009. In 2009: 335.000 EUR/year. 2015: 584.000 EUR/year. -Athletes or clubs pay 55.000 EUR/year. Financial support for national team athletes: 37.000 EUR/year. Only athletes living in Århus at the national centre can get support. -Financial situation is hard, no financial support by universities, police or military, only limited funding by municipalities and elite sports programs in selected High Schools.

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High Performance Strategy Important steps for Elite Orienteering in Denmark 2015

2011 2009 2004 1992 First professional coach

Change in talent development strategy

Change in the organization of senior national team

Orientering

The Elite centre created in Aarhus

4 Gold medals at WOC

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Important decision 2009 (partly due to budget cut): "We will only support athletes who we believe can become World Champions" - important part of the road to success. – decided that we would only support athletes who we believed had the potential to become World Champions. Other athletes were no longer supported by the national team. This . Important decision 2011: Creation of elite center in Århus in 2011 has been the main driver behind the increase in performance for the Danish team at World Championships. From 2014 all national team athletes are required to live & train in Århus to get funding and be in the team. – Without the elite center in Århus we

High Performance Strategy Eliteplan 2013-16

• The board of Danish Orienteering-Federation has accepted te plan 2013-16 • Defines our High Performance Program • Sets goals for the National Teams • Organization in training groups National teams Elite centre in Aarhus Regional Talent centres

• The role of the National Coach / other coaches Orientering

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High Performance Strategy Goals for the National Teams • World Class results Medal at all senior championships (WOC and EOC) Danish Orienteering shall be in top 8 of all nations using top 8 positions as standard measure

• Talent development Continuously produce talents with the potential of becoming World Class athletes Focus on long term perspective in athletes development Orientering

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Senior team: World Class results required for Danish senior team - Medal at all senior championships (WOC and EOC) - Danish Orienteering shall be in Top 8 of all nations using top 8 positions as standard measure (this measure is used for all sports by Team Denmark; natural to use it for orienteering internally as well). Talent development goals: No medal goals at JWOC; part of development: – Continuously produce talents with the potential of becoming World Class athletes – Focus on long term perspective in athletes development

High Performance Strategy Danish Orienteering in general •

Challenges Relatively low number of members compared to Norway, Sweden, Finland, Switzerland etc. (6070 members as of today, hereof approx. 2000 actively orienteering) Danish clubs are relatively week compared to Nordic clubs Limited financial resources (both within the federation and in clubs) Few demanding terrains in Denmark



Strengths We know all talents in Denmark We are good at cooperating between clubs We learn how to prioritize resources We have a high degree of mobility Orientering

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High Performance Strategy Ideas behind Eliteplan 2013-16 • How to achieve World Class level? High quality and carefully planned training with a progressive and high training volume over many years Inspiring daily training group and setup around the runners Close contact and dialog between runners and highly skilled coaches Possibilities for o-technical challenges

• Do you have to live in Norway, Sweden or Finland to achieve World Class? NO!, we believe the daily training group and setup around the runners are the key factors for development Orientering

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Do you have to live in Norway, Sweden or Finland to achieve World Class? Until 2009: Yes. Now: No - daily training environment is more important!

High Performance Strategy Ideas behind Eliteplan 2013-16 • Knowledge and innovation driven – not bound by tradition Danish research in Talent Development Environments Continuous flow of small projects in sport physiology, sport psychology, orienteering technique, etc. Corporation with Universities etc.

• Specialization Inspiration from Athletics Focus on 1-2 specific disciplines Less starts at WOC -> Higher chance of winning

• Training Groups Based on the ideas of the research above

• Athlete / coach relationship National team coaches are personal coaches for all athletes Orientering

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Specialization is very important in the Danish team (only from senior level). Focus on 1-2 specific disciplines. Less starts at WOC -> higher chance of winning. Example: - Ida Bobach has not done any sprint training. All training focused on running in the forest - Maja Alm does all her training on hard surface. Just some training in the forest from "motivational viewpoint"

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High Performance Strategy Talent development model

Henriksen K, 2008

Orientering

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High Performance Strategy Ideas behind Eliteplan 2013-16 • Focus on sport-life balance Training groups / coaching / support Flexible educations Accommodation / friends (also non-orienteers)

• Training to win at WOC and EOC Any club competition is not important World Cups are used for testing race concepts and selecting the team WRE are used for selecting World Cup teams

• Approach on training Based on knowledge and to less extend experience Only training which has a specific effect is considered Orientering

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"For us it is all about winning at WOC and EOC - everything else is training" Other races: World Cups are used for testing race concepts and selecting the team. WRE are used for selecting World Cup teams. Do not look at WRE standing, but at individual races. Before scheme was changed a few years ago you needed race with 1200 WRE points to qualify for WOC. Now with new WRE scheme the WRE points don't tell anything about level and can not be used. No other races are important for Danish national team

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High Performance Strategy Talent development philosophy U23

U20 U18 Focus on

U16 Focus on motivating and inspiring talents to do elite training No focus on results – long term perspective Focus on training continuously

structured training and motivation for training No focus on results Long term perspective Training for all disciplines

Focus on performance – not results Introducing championship preparation Long term perspective Training for all disciplines

Focus on making the last step towards World Class Optimizing performance Focus on future championships

World Class Focus on results at WOC/EOC

Fine tuning all aspects of performance Focus on 1-2 distances

Focus on 1-2 distances

Training for all disciplines

Orientering

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Focus for athletes U18 - U23: "Focus on performance - not on results all the way until World Class athletes" Example: -Thor Nørskov ran the long distance at WOC - he was there only to learn how it is to run a WOC long distance for future WOCs. -Jeppe Ruud: "60-65 travel days each year for junior team". - We need to travel to relevant terrains.

High Performance Strategy Organization

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High Performance Strategy Role and responsibility •

National Teams Working to perform at WOC and EOC Long term perspective in the U16/U18/U20/U23 groups. Gradually increasing focus on performance



Elite centre in Aarhus Training group for the National Team and National elite athletes who do elite orienteering Main focus is on senior athletes



Talent Centre Regional training group with the aim of motivating young athletes for elite sports



Clubs Recruiting children and youth for the sport orienteering Learn athletes basic skills. Focusing on developing map reading skills and efficient movement in terrain and on path/tracks

Orientering

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Clubs on lowest level: Recruit children and youth to orienteering, learn basic skills, no responsibility for training camps or elite development, pay fee to be in national team Talent centre (Regional training groups - aim is to "create dreams" - motivate for elite sports) Elite centre Århus: Main focus on senior athletes National Teams: WOC/EOC Regional training centers take over the responsibility for active athletes from the age of 15 onwards if they are promising talents and compete successful; the local clubs are mainly responsible for recruiting talents and train them in basic skills technically as well as physically.

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High Performance Strategy •

Elitecenter Orientering Goal To be a motivating training group with optimum conditions for elite sports focusing on performing at international championships (EOC / WOC)



Weekly training program • • • • • •



Monday: 7:30 – 9:00: Strength training, 18:00-20:00: Easy training in terrain (90min) Tuesday: 8:00 – 9:30: Interval training Wednesday: 8:00 – 9:00: Core stability training, 18:00-20:00 O-technical training Thursday: 8:00 – 9:30: Interval training Friday: 7:30 – 9:00: Strength training 1 Weekend/month: 4 O-technical trainings Saturday/Sunday

Services close dialog between coaches and runners (3 coaches employed) access to strength training facilities/swimming pool etc. access to physiotherapy / sports doctor / masseur / chiropractor etc. Orientering

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Elite center in Århus is key to Danish success: All national team athletes live and train with excellent conditions for developing high performance. 3 coaches employed at the elite training center in Århus, two of them full time (Lindstrøm 100%, Gasbjerg 100%, Ruud 50%) Weekly training program - training each morning and two evenings every week. Strength training done by the sprint coach of Team Denmark (orienteering coaches not always present at strength training sessions) Interval training: Tuesday on hard surface; Thursday in forest. When getting closer to WOC split the group for more specific interval training. Took time before "dared" to introduce morning training - now it works very well, even hard trainings. Most athletes live in elite sport appartements very close to the training center extremely compact. No athletes from other countries at the training center, but "everybody is welcome"

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High Performance Strategy Elitecenter Orientering - Why in Aarhus?

Orientering

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High Performance Strategy Why in Aarhus? •

All educations are present in Aarhus



Flexible studies at University of Aarhus (AU Elitesport)



Short distance between training, education, accommodation All within 3-5km, mostly less



Short distance to Team Danmark / Section for Sports Physiotherapy / sports doctor / chiropractor / masseur / dietician / physical testing / sports psychology etc.

• •

Many terrains within 60 min drive from Aarhus – but no technically demanding Recommendations for Danish athletes Study in Aarhus Stays in Nordic countries for shorter (2-6 weeks) or longer (3-6 month) periods can be good for developing o-technical skills, but must be coordinated with the responsible coach Moving to Aarhus at latest when becoming a senior – Required to be in the National Team

Orientering

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Why Århus? Elite sport program at University = flexible studies (you are not required to study 100%, possible to get exam moved or taken abroad, etc.. Interesting: Study says that students on the elite sport program take more study points than the average student. Note that elite sport program is also available to foreigners). All education types present in Århus, short distance to Team Denmark services, everything within 3-5 km, many terrains within 60 min driving from Århus (20 maps, no technically demanding)

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Flexible education? Exam in the morning – World Cup in the afternoon

Orientering

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Question: - You have a very young team. What happens when the athletes finish their education and need to work? Answer: - We basically want them to study as long as possible. Aarhus University supports executing exams all over the world in parallel to official exams done in the university, which significantly minimizes conflicts between studying and doing competitions.

High Performance Strategy Regional Talent Centers

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High Performance Strategy Talent centers – regional training groups • Goal Training groups that motivate and inspire young talents to do elite training

• Training / coaching Weekly technical training Coaching by qualified coach

• Recommendations for young talents High school in 4 years instead of the normal 3 years To stay in ones regional training centre the first couple of years, then a move to Aarhus can be considered Orientering

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4 regional training centers Goal is to motivate and inspire young talents to do elite training Weekly technical training - coaching by qualified coach Recommendations for young talents: High school in 4 years instead of 3. Not move to Århus. As selection criterion, in general, performance is more important than results.

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High Performance Strategy The role of the Coach • All national team athletes are coached by national coaches • Close relationship is essential to achieve success Especially in the event of a crisis. Know your athletes, and they must know you

• The coach is responsible for all training Setting new standards of what s possible Development oriented and long term focus High level of knowledge is necessary

• If no coach is present, the risk of loosing a talent is high • 24x7x52 => it is a way of living Orientering

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Most of the weekly trainings for the elite athletes are personally guided by a professional coach. month, if required from economical point of view. The most important aspect is to have a very close contact to the athletes; as long as the athlete completely trusts the coach (e.g. national coach), it works well. Question: How to overcome the who still follow t Answer: Strong management in the national team and quite close cooperation with athletes.

High Performance Strategy The role of the Coach

Orientering

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Lindstrøm: life - The result of 9 years of hard work. I have been pushing this girl extremely hard. 55

High Performance Strategy National Team Coaches in Denmark • Lars Lindstrøm – head coach (100%) • Torbjørn Gasbjerg – assistant coach / elite centre coach (100%) • Jeppe Ruud – Junior national team coach / assistant elite center coach (50%) • Emil Thorsen – Junior national team coach (20%) • Anders Bachhausen – U16 national team coach (10%) • Jesper Stamp – U16 national team coach (10%)

Orientering

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Being a coach is about passion. - Important that there is a close dialog with the junior coach. Information will flow by daily dialogue (Jeppe Ruud is both Junior national team coach and assistant elite center coach)

WOC 2015 How did we prepare? • Key factors in our success Team Spirit Training Camps

Physical training Orienteering technical training

Orientering

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When describing the preparations for the World Orienteering Championships in Scotland, Lindstrøm names four key factors for the success: Team spirit, new training camp scheme, physical training and o-technical training. These four key factors are further elaborated below.

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Preparation for WOC 2015 Team Spirit

• Started as a project in 2010

Poor team spirit and lack of focus No one dared to dream of winning, no winning attitude

• Value based We are training to win We live professionally We make each other better We are a team

• We focus on the Team Values at the end of every day!! Orientering

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Started as a project in 2010. Value based. The athletes came up with the values themselves, BUT nobody talked about winning. Lindstrøm introduced the value of winning, and athletes accepted the value. The 4 values: "We are training to win, we live professionally, we make each other better, we are a team" End every day by telling positive stories to eachother about the values. Done for 5 years now.

Den rød/hvide tråd

Orientering

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We are training to win • We have ambitious goals • We have a purpose with all training • We are training structured • We challenge our limits • We are fully and positively present in training and competition Orientering

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We live professionally • We are prioritizing orienteering the highest

• We plan our daily program • We are focuzing on things we can control

• We have good routines (nutrition, sleep, etc) Orientering

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We make each other better • We celebrate success • We celebrate the most professional • We prepare and evaluate • We help each other to be focused • We give and receive constructive feed-back • We help even when we are not in the spotlight Orientering

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We are a team • We are all a part of social activities • We aproach each other • We have trust in each other • We talk to and not about each other • We have room for individual flexibility Orientering

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Preparation for WOC 2015 Training Camps •

Experience from 2014 -> training camps need to be longer (2-3 weeks) February: 2 weeks in Spain April: 2 weeks starting in Denmark, then Lake District followed by Scotland July: 3 weeks in Scotland

• •

Focus on preparing for both technical and physical challenges ahead More focus on smart training than training volume A decision taken in April Long distance got lowest priority for the group in general



Avoiding hotel style accommodation to simulate daily routines like at home Daily routines like cooking etc. is done by athletes (even at WOC) Allow time for recovery Orientering

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Experience from 2014 -> training camps need to be longer (2-3 weeks). Never have time to recover and evaluate on "traditional" training camps of ~1 week. Longer training camps give less stress 2015: Feb: 2 weeks in Spain -> Test out focused training schedule. Learned a lot, and found out that this is really good. April: 2 weeks starting in Denmark, continuing in JK/Scotland -> Started the training camp in Denmark as more relevant terrains for middle/relay in Denmark then second part in JK + Scotland. This was a bad idea. Too much stress. July: 3 weeks in Scotland. Worked very, very well.

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Preparation for WOC 2015 Training Camps •

Experience from 2014 -> training camps need to be longer (2-3 weeks) February: 2 weeks in Spain April: 2 weeks starting in Denmark, then Lake District followed by Scotland July: 3 weeks in Scotland

• •

Focus on preparing for both technical and physical challenges ahead More focus on smart training than training volume A decision taken in April Long distance got lowest priority for the group in general



Avoiding hotel style accommodation to simulate daily routines like at home Daily routines like cooking etc. is done by athletes (even at WOC) Allow time for recovery Orientering

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"A lot of time to recover on the long training camps" More focus on smart training than on volume. Skipped focus on long distance for everybody except Ida Bobach (as realized that she was the only one with real chances). Avoid hotel style accommodation to simulate daily routines like at home (cooking etc. done by athletes, even at WOC). Allow time for recovery! Even travel time is not recovery. "Scotland was perfect - there was no internet connection". For most of the athletes it was a relief, for some athletes it was a bit stressful

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Preparation for WOC 2015 Physical training •

Training longer than 90 min = Waste of valuable ti

– Lars Lindstrøm 2009

I have also been blinded by tradition



Any training should target a specific physical capability i.eg. VO2Max, local capacity, running economy, recovery, running technique, etc. Individualized intensity zones for each athlete



Volume in it self is not a goal, but a measure of progression in training load But remember volume is not the only factor of training load



It is not about recovering from training, but preparing for training Allow time for recovery -> timing of training session

Orientering

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"Training longer than 90 min = Waste of valueable time". Still behind this statement. Ida Bobach has not run any sessions longer than 105 minutes. Maja Alm has not run any trainings longer than 90 minutes in as long as I can remember. Rather train twice a day. Any training should target a specific physical capability i.eg. VO2Max, local capacity, running economy, recovery, running technique, etc. Volume in it self is not a goal, but a measure of progression in training load (but remember volume is not the only factor of training load). It is not about recovering from training, but preparing for training (change of approach)

Preparation for WOC 2015 Physical training of Maja Alm •

General principles Meso cycles of 3-4 weeks •

2-3 weeks of high training load followed by 1 week of recovery

First 1-2 Meso cycles of base training • • •

Volume in training just below aerobic threshold Intensive sessions around anaerobic threshold Hard surface in most trainings – forest orienteering as variation/motivation

Then 1 Meso cycle of intensive training • • • •

Volume in training just below aerobic threshold Intensive sessions above anaerobic threshold Sprint trainings also included Hard surface in most trainings – forest orienteering as variation/motivation

Followed by 14 days of tapering • • •

Reduction to 50-60% of intensive cycles Number of sessions and intensity still the same More time for recovery

Development monitored in testing lab • •

Starting speed 11 km/h. Each stage 4min followed by 1min breaks Speed increases by 0,5 km/h. Continue until exhaustion

Orientering

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Volume training for Maja Alm is at 80-85% intensity (denoted "easy running" - based on not producing lactate). 62

2

Juni

3 S

4 O Hjermind

4 L

WOC Træningslejr

4 M Terræntur

5 S WOC Træningslejr

19

4 T Terræn6x4min

5 T Sti: 6x4m

5 F

6 O O- teknik, Sprint + skov silkeborg

6 L

6 F

6 M WOC Træning

7 O World Cup Australien

7 L Træningslejr Spanien

7 L

7 T WOC Træningslejr

7 T Terræn 2x10m

8 T World Cup Australien

8 S Træningslejr Spanien

8 O WOC Træningslejr

8 F

8 M Terræntur

9 T WOC Træningslejr

9 L

9 T Terræn 5x6min + TD- Test

10 T Terræn: 4x10min (o- int)

11 O Træningslejr Spanien

11 O Gjern Bakker

11 L

12 T Træningslejr Spanien

12 T jog + sprint

12 S WOC Træningslejr

13 F Træningslejr Spanien

13 F

14 O Langtur

14 L

TræningslejrSpanien

14 L

15 T Sti 2x6min + 5x3min

15 S Træningslejr Spanien

Basis

13 T Terræn: 5x8min

16 F

16 M Træningslejr S

17 L

17 T Træningslejr Spanien

8

4

12 F

13 O Terræntur Gl.Rye

13 L 14 S

Inten

dages

14 T Terræn: 3x8min

14 T Sprint + EC - Halden

dages

15 O Grund

15 F EC - Halden/Stafettræning

12

16 T Sprint Stafet 4x5m

(rolig)

18 L

19 T Terræn: 5x3min

16 L

15 M Terræntur

EC - Halden

18 T 5000m test

19 T Sti: 3x1000m+4x1½

19 F

20 O Sprint. Randers

20 L

21 L

21 L DM Nat - Marbæk

21 T Terræn: 4x8min

21 T Sprint intervaller (græs)

22 T Sti 2x6min + 4x3min

22 S

22 S

22 O Egekrættet

22 F

22 M Terræntur

23 F

23 M Terræntur

23 L Sprint Cup/Jr. Testløb Fanø

23 T Stafettræning 2x20m (ssønderskoven)

24 L

24 T Teræn 3x10min

24 S Sprint Cup/Jr. Testløb Fanø

24 O Bjerre

28 L EC- dage

Vestjylland

25 L EC - Gøteborg

26 T Terræn: 7x3min

26 S EC - Gøteborg

25 M Testløb (langdistanc e)

25 T Sprint intervaller (Psyk) 26 F

27 M EC - Gøteborg

28 L Danish Spring

28 T Terræn: 4x8min

29 S Danish Spring

29 O Sletten

29 F

29 M EC pause

30 T Sti: 2x6min + 6x3min

30 L DM Sprint - Roskilde

30 T EC pause

30 F

30 M EC pause

31 L

31 T EC pause

14

18

26 T sprint tintervaller (græs)

27 F Danish Spring Sprint

27 O Mols bjerge

4

27 L EC pause Inten

28 O Fløjstrup Volum

27 F

Volum

26 T Bane: 4x1000m (pan fælles)

27 T Terræn: 3x8min (o- int)

29 T Sti 2x6min + 5x3min

24 F EC - Gøteborg

Inten

5

23 T Sti 2x6min + 5x3min

25 O Thorsø Bakker

25 O

26 M Terræntur

13

24 T Sti: 6x4min

21 S

Rolig

23 M Terræntur

Volum

25 S

9

Inten

20 M Terræntur

Volum

20 F

Basis

20 F

21 O Nørlund

17

17 O Nordskoven

21

18 M

19 S

3

16 T Stafettræning 2x20m (silkeborg)

17 S EC - Halden/mellemdistanc e

17 F

2

11 T Sti: 7x5min + TD Test

12 T Bane: 6x1000m

EC-Weekend Nordjysk 2-

18 O Haunstrup TC

19 T Terræn: 3x8min

20

11 M

16

7 S

10 O

15 S EC- Weekend Nordjysk 2-

17 T Sti: 4x4min

Rolig

19 M Terræntur

WOC Træningslejr

13 M Terræntur

16 M Terræntur (jog)

18 O Træningslejr Spanien

18 S

20 T Terræn: 3x8min

10 S

10 F WOC Træningslejr

Intensi

3

11

Rolig

10 T Træningslejr Spanien

11 S World Cup Australien 12 M Terræntur

9 M Terræntur

Volum

World Cup Australien

8 S

7

Volum

10 L

9 M TræningslejrS

Rolig

9 F World Cup Australien

Rolig

6 F TræningslejrSpanien

Basis

6 T World Cup Australien

15

1

3 O

Rolig

4 O TræningslejrSpanien

Volum

1 M Terræntur 2 T Sti: 4x1000m+6x1½

3 F WOC Træningslejr

Senior EC Periodisering

Maj 1F 2 L

3 T Terræn: 4x10min (o- int)

5 T 5000m test

Senior EC Periodisering

April 1 O WOC Træningslejr 2 T WOC Træningslejr

3 T Sti: 2x6min + 6x3min

5 T TræningslejrSpanien

Senior EC Periodisering

Senior EC Periodisering 10

Volum

5 M World Cup Aus

Vestjylland

2 M Terræntur

Volum

4 S World Cup Australien

6

Inten

World Cup Australien

Marts 1 S EC- dage

2 M Terræntur

Volum

3 L

Februar 1S

1

2 F World Cup Australien

Volum

Januar 1 T World Cup Aus

Senior EC Periodisering

Senior EC Periodisering

EC årsplan 2015

28 T Sti: 4x1000m+6x1½

28 S EC pause

5

31 S DM Sprint - Roskilde

Orientering

sport & natur 44

3 T

4 O

4 F Træningssamling

4 S World Cup Finale

5 L WOC 2016 Træningslejr

5 M World Cup Fina

6 T WOC

6 S WOC 2016 Træningslejr

6 T

6 F

7 T WOC 2015 Træningslejr

7 F WOC Lang

7 M

7 O

7 L

8 O WOC 2015 Træningslejr

8 L WOC

8 T

8 T

9 S

9 O

9 F

10 F WOC 2015 Træningslejr

10 M

33

10 T

11 T

11 F

12 O

12 L

11 L

13 M WOC 2015 Træ

29

Rolig

WOC 2015 Træningslejr

12 S WOC 2015 Træningslejr

13 T

Rolig

10 L

DM Stafet - Hjøllund

13 S DM Lang - Løvskal

13 F

14 O EC - Nordisk træning Frederiksstad

14 L

15 T EC - Nordisk træning Frederiksstad

16 S

16 O

16 F EC - Nordisk træning Frederiksstad Inten

15 T

Inten

14 M

15 L

16 M

17 M

17 L EC - Nordisk træning Frederiksstad

17 T

WOC 2015 Træningslejr

18 T

18 F

18 S

18 O

19 O

19 L

19 M

30

20 T

20 S

20 T

39

21 M 22 T

22 T

23 S

23 O

23 F

24 F

24 M

35

21 O

Taper

21 F 22 L Taper

21 T 22 O 23 T

43

24 T Euromeeting

14 M

17 T 18 F 19 L

20 F

20 S 21 M

22 S

23 O

24 T

24 T

25 F Euromeeting

25 S

26 L Euromeeting

26 M

27 S Euromeeting

27 T

27 F

28 O

28 L

28 M

29 T

29 S

29 T

30 F

30 M

28 T

28 F

28 M WOC 2017 træ

29 O WOC

29 L DM Mellem - Munkebjerg

29 T WOC 2017 træning

30 T WOC

30 S Midgårdsormen

30 O

31 F WOC Sprint kval

31 M

40

36

25 O

25 F

26 T

26 L

31 L

Orientering

Basis

27 T

Taper

Volum

25 T 26 O

31

52

22 T

48

25 L

27 M

Senior EC Periodisering

16 O

26 S

44

51

15 T

47

19 T

23 M

24 L

12 L 13 S

21 L Rolig

20 M

17 T

Rolig

19 S EC pause

11 F

15 S

17 F WOC 2015 Træningslejr 18 L

10 T

12 T

13 T EC - Nordisk træning Frederiksstad

14 F

50

9 O

11 O

42

15 O WOC 2015 Træningslejr

34

38

7 M 8 T

46

10 T

11 S 12 M

5 L Træningssamling 6 S Træningssamling

8 S 9 M

14 T WOC 2015 Træningslejr

16 T WOC 2015 Træningslejr

5 T

Rolig

9 T WOC 2015 Træningslejr

37

Inten

28

Inten

6 M WOC 2015 Træ

41

Volum

3 T

4 F WOC 2016 Træningslejr

5 O WOC Stafet

Volum

3 L World Cup Finale

4 T WOC Mellemdistanc e

5 S WOC 2015 Træningslejr

Volum

3 T WOC 2016 Træningslejr

4 L WOC 2015 Træningslejr

Volum

32

2 O

Basis

3 M WOC

December 1T

45

49

27 S

53

Rolig

1 S DM Ultralang - Grib Øst 2 M

Volum

1 T World Cup Finale 2 F World Cup Finale

Inten

1T 2 O WOC 2016 Træningslejr

3 F WOC 2015 Træningslejr

Senior EC Periodisering

November

1 L WOC Sprintstafet 2 S WOC Sprint finale

Basis

Oktober

1 O WOC 2015 Træningslejr 2 T WOC 2015 Træningslejr

Basis

September

Senior EC Periodisering

August

Senior EC Periodisering

Juli

Senior EC Periodisering

Senior EC Periodisering

EC årsplan 2015

30 O 31 T

sport & natur 45

63

Preparation for WOC 2015 Physical training of Maja Alm

Week 25

Periodization (focus): Intensity

15-21/6

Activity: WOC Training Camp

Week in meso cyclus: 2

Date

Session

Time at intensity

Monday d. 15/6 Strength training Easy running Tuesday d. 16/6 Relay training Easy running Wednesday d. 1 Drills Thursday d. 18/6 Intervals

Total 60 min

45min (easy) - 80-85%

60 min

45 min 60 min

2x20min (H-AT) - 90-94%

75 min

40 min 75 min

45min (easy) - 80-85%

60 min

45 min 60 min

45min (easy) - 80-85%

60 min

45 min 60 min

30 min

6x4min/p1min (H-AT) - 90-94%

75 min

24 min 75 min

Active recovery

30min (recov) - 65-80%

30 min

30 min

Strength training

3 set

Drills

30min

Saturday d. 20/6 Sprint intervals Sunday d. 21/6

Total intensity

30min

Easy running

Friday d. 19/6

Running

3 set

60 min 30 min

6x4min/p1min (VO2Max) - 94-100%

75 min

24 min 75 min

Active recovery

30min (recov) - 65-80%

30 min

30 min

Easy running

45min (easy) - 80-85%

60 min

45 min 60 min

Easy running

45min (easy) - 80-85%

60 min

45 min 60 min

Total

Orientering

12:45

Running

9:45

Strength

2:00

Other

1:00

Intensity

5:13

sport & natur 46

Preparation for WOC 2015 Week 28

Physical training of Maja Alm Periodization (focus): Intensity

6-12/7

Activity: WOC Training Camp

Week in meso cyclus: 2

Date

Session

Time at intensity

Monday d. 6/7

Relay training

35min (VO2Max) - 94-100%

75 min

Active recovery

30min (recov) - 65-80%

30 min

30 min

Sprint intervals

8x75sek/p4min (anaerob) - >100%

60 min

10 min 60 min

Strength training

2 set 75 min

60 min 75 min

35min (VO2Max) - 94-100%

75 min

35 min 75 min

Active recovery

30min (recov) - 65-80%

30 min

30 min

Active recovery

30min (recov) - 65-80%

30 min

30 min

1x15min+3x5min (VO2Max) - 94-100%

75 min

30 min 75 min

75 min

60 min 75 min

60 min

45 min 60 min

Tuesday d. 7/7

Wednesday d. 8 /Easy running Drills

Total intensity

Total

35 min 75 min

60 min

60min (easy) - 80-85% 30min

Thursday d. 9/7 Middle distance Friday d. 10/7

Running

45 min

Off Saturday d. 11/7 Sprint intervals Sunday d. 12/7

Drills

30min

O-training

60min (easy) - 80-85%

45 min

Easy running

45min (easy) - 80-85% Total

Orientering

12:15

Running

9:45

Strength

1:00

Other

1:30

Intensity

4:35

sport & natur 47

64

Preparation for WOC 2015 Physical training of Maja Alm

Orientering

sport & natur 48

Development monitored in testing lab Starting speed 11 km/h (13 km/h for men). Each stage 4 min followed by 1min breaks Speed increases by 0,5 km/h. Continue until exhaustion



Preparation for WOC 2015 Orienteering technical training •

Analysis of number of controls

Much higher compared to Italy -> shorter legs Attack/exit strategy more important



As many sprint trainings as possible Sprint trainings done at competition speed Theoretical preparations -> similar to 2014 Many visits to Nairn/Forres Prepared for artificial fences

Varying terrain types Sprint: open for touris -> no suprises Middle/Relay: Similar to Northern Zealand Long: Rough and unknown



Sprint training



Forrest training Prioritizing middle and relay relevant training Only few 1:15.000 scale training (just for Ane, Ida and Thor) Hard to find relevant areas -> stayed in Denmark for 3 days in March

Speed vs specific training Relay and competition trainings prioritized Easy trainings -> focus on control attack/exit strategy

Orientering

sport & natur 49

Observed that there would be a lot more controls in Scotland than in Italy (even for sprint) -> a lot of training with shorter legs Lindstrøm: "- Sad that there were no surprises in the WOC Sprint" -> boring course, ended up in a running race

65

Challenges ahead • Recruitment of talents The future look too good Few new talents underway Analysis of critical stages is currently being done

• Political stability Visionary leadership and constant innovation leads to mane changes – some non-traditional Danish Orienteering in general is inspired by Scandinavia – The national team is not Hard for the common Danish orienteer to understand Orientering

sport & natur 505 0

Recruitment of talent: The future doesn't look too good. Few new talents underway. Analysis of critical stages is currently being done.

Thank you for listening Questions?

Orientering

sport & natur 515 1

66

Presentation*2*T*Jan*Kocbach,*NO* ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! !

67

Folie 1

Norsk Orientering

Elite Orienteering in Norway Orienteering Coaching Conference 2015 Jan Kocbach

Folie 2

Jan Kocbach - Who am I? Former elite athlete in orienteering (long time ago) Never got further than representing Norway in Euromeeting, not “willing to” put in enough time for rest

Coaching, athlete development & analysis “Orienteering Coach of the Year” in Norway in 2009 Responsible for analysis in the Norwegian Team since 2010 Developed analysis software 3DRerun/2DRerun – used by many national teams / top runners “Spin-off”: GPS-based analysis in Cross country skiing – two Olympiatoppen projects, working with Norwegian National Team

World of O – “Hobby project” Many other projects/functions related to orienteering “Day job”: Senior Scientist - PhD in Physics Work 100% at Research Institute “Christian Michelsen Research” within Energy research/Sensor design Norsk Orientering

68

Folie 3

Agenda Structure of high performance sport in Norway Role of the national team coaches Financial basis for the squads Physical training of athletes Development projects

Norsk Orientering

Norway does not have a formalized structure with youth teams, regional training centers or even a dedicated junior national team as most of the other top orienteering nations. Instead Norway’s approach is to put a lot of focus on helping the clubs building a training environment in which future World Champions can develop.

Folie 4

Goal (from Strategy 2020)

”Norwegian Orienteering has a strong elite sport which develops talent and ensures Norway’s position as one of the leading orienteering nations in the world” “One of the best development environments in the world” See more details in the document ”Toppidrettsplanen”

Norsk Orientering

69

Folie 5

Norsk Orientering

Structure of high performance sport Head of National Team Kenneth Buch 100%

Elite team coach Wingstedt 10% (sprint)

Elite team coach Huseby 30% (relay)

Development team coach Wendler 30%

Elite Team

Development team coach Waaler Kaas 10%

High perf. sport consultant Indby 50%

Clubs

Dev Team

8-10 athletes

Talent developer Tonna 50%

Medical support

R&D Projects

Coach development

Talent development

10-15 athletes

Folie 6 Norsk Orientering

Team structure Elite Team Medal candidates at forthcoming WOC/World Cup Have ambitions to perform of top level in coming championship Max 8-10 athletes

Development Team Age 19-25 (exceptions if athlete started orienteering career late) “The winners of tomorrow” About 10-15 athletes

“Hospitanter” Athletes who are just outside the national team are invited to participate in selected national team activities -

No dedicated junior/youth teams Club responsibility (some regional teams, but no formal structure) Talent developer follows up clubs & club coaches Camp Norway training camps: Coach and talent development focus

he team structure in Norway consists of an lite eam with - athletes and a evelopment eam for - athletes aged - . here is no junior national team, and for athletes below years there is no team structure. Instead a talent developer is employed by the Norwegian rienteering ederation in order to educate club coaches and ensure that the athletes have the best possible training environment in the clubs. evelopment eam some times also older athletes if thez started orienteering career late or because of injuries ospitanter around athletes, are allowed to join team activities 70

Folie 7

Athlete development structure

Norsk Orientering

Elite Group

Development Group Camp Norway

Clubs

Talent developer

Folie 8

Cooperation between clubs & federation Development of young talents builds on close cooperation between clubs & federation Four central focus areas: Camp Norway: 2-3 training camps each year in Norway or Europe. Focus age 15-20 years, but also open for seniors. Focus on educating club coaches and athletes. Train best at home: Via talent developer there is high focus on improving the training work done at home, in the clubs. Talent developer visits clubs/trainings. Focus on how to achieve quality in local training; educate in the “ orwegian model” High performance coach forum: Club coaches or personal coaches with athletes close to international top level invited to a number of meetings throughout the year Formal meetings between national team and clubs: A number of meetings to improve communication both ways.

Norsk Orientering

evelopment of young talents and Norwegian success in the future therefore builds on a close cooperation between clubs and ederation. here are four central focus areas in this cooperation. Camp Norway goal is to educate coaches and athletes. It is not the training during the camp that is in focus. 71

Folie 9

Athlete development scheme: “Utviklingstrapp” Systematic development from youngsters to elite orienteers: Utviklingstrapp orientering (via OLT)

Norsk Orientering

evelopment steps the goal of Norways evelopment teps tairs is the ensure a systematc approach on developing athletes from their first year until toplevel athletes in orienteering.

Folie 10

Comprehensive book: Training and training planning in orienteering Part of education of orienteering coaches in Norway Written by Asbjørn Gjerset & Egil Jonahsen

Norsk Orientering

72

Folie 11

Training centres No national training centers Olympiatoppen (OLT) is an important partner Facilities in Oslo (and building up in Trondheim) Support function for athletes and coaches High level of expertise available – very important for Norwegian orienteering Dedicated person (Kristian Hammer) responsible for orienteering – also access to other parts of the organization

Financing Stipendium for athletes (A-, B- and development stipendiums; total budget 2015: 350 kNOK. 8 athletes in 2015) For development projects (total budget 2015: 400 kNOK)

Norsk Orientering

ven if there are no training centers for orienteering in Norway, orienteering benefits strongly from the igh performance center of lympiatoppen in slo. ere there are support facilities both for the top athletes and for the coaches and lympiatoppen is also important in the funding of the top athletes through stipendiums and high performance orienteering through funding of development projects. s of , athletes have personal stipendiums from lympiatoppen of up to . uro. tipendium for athletes -, -, and developments stipendiums is mainly based on World Championships results. Folie 12 Norsk Orientering

Financial basis for the squads Budget Total budget Norwegian O-Federation 2015: 21.5 MNOK (~ 2.3 MEUR) National Team Foot-O Budget 2015: 5.2 MNOK (~ 560.000 EUR), 40% wages

Athlete finances As of 2015, 8 athletes have stipendium from OLT (based on WOC results) A-stipendium 120 kNOK: Lundanes B-stipendium 70 kNOK Development stipendium 60 kNOK

Elite team members get 10 kNOK from the federation + some other minor financing Development team members pay 10 kNOK to federation Lundanes, Hausken Nordberg, Godager Kaas are 100% athletes, several others close to 100% Some of the other athletes on the teams are 100% athletes part of the year None in the two teams work 100% - several are students

73

Folie 13 Norsk Orientering

Role of national team coaches Elite Team Kenneth Buch (100%): Head Coach, following up all elite team athletes Emil Wingstedt (10%): Responsible for sprint Birgitte Huseby (30%): Responsible for relay

Development Team Torben Wendler (30%) Sverre Waaler Kaas (10%) Eivind Tonna (part of his 50% job which includes talent development)

Administrative support Jennie Hesselberg Indby (50%, includes following up sponsors, travel arrangements, training camps etc)

Talent developer Eivind Tonna (50%)

Folie 14

Physical training of the athletes “ or e ian training model” Typically many hours of training – many of them in (nordic) terrain Relatively high amount of low intensity training

Norsk Orientering

When comparing the wiss and the anish athletes’ approach to training with the Norwegian athletes, it is evident that there are significant changes. he Norwegian training model is based on many hours of low intensity training, while wiss and anish runners have very few long trainings at low intensity I . anish coach ars indstr m even said that he sees no reason for trainings longer than minutes. Comparing this with a typical training wee of agne hlie see below , this is a very different story. his again proves that there are many different ways to the goal you need to find the best way for each athlete.

74

Folie 15

Sample Magne Dæhlie From Camp Norway presentation

Yearly development

Norsk Orientering

Folie 16

Sample Magne Dæhlie From Camp Norway presentation

Typical week

Norsk Orientering

ample raining Wee agne aehli trainings are longer then min vs ansish approach no trainings with

min

rainingphilosophy ost of the training is with low intensity, a lot of traininghours per year unning and rienteering running without map with map appro imately same level

75

Folie 17

Study of the training of different Norwegian World Champions in Orienteering Study of physical training by Olympiatoppen / Espen Tønnesen + Hanne Staff. See also article “The annual Training Periodization of 8 World Champions in Orienteering“ Study of development of orienteering technical training by Frode Balchen (elite coach project report)

Norsk Orientering

Folie 18 Data from Tønnesen, © Olympiatoppen 2015

Treningstimer og treningsøkter Orienteringsløpere 1000 900 800

Treningstimer/økter

700 600 500 400 300 200 100 0 Treningstimer Treningsøkter

Anders N. 708 515

Anne M. H. 688 520

Bjørnar V. 484 361

Hanne Staff 520 395

Jørgen R. 671 552

Marianne A. 948 641

Olav L. 661 527

015 Norsk Orientering

76

Folie 19

Data from Tønnesen, © Olympiatoppen 2015

Tid fordelt på treningsformer Orienteringsløpere 1000 900 800

Treningstimer

700 600 500 400 300 200 100 0 Spenst/hurtighet Styrke Utholdenhet

Anders N. 18.5 44 646

Anne M. H. 25 92 572

Bjørnar V. 0 16 468

Hanne Staff 0 27 487

Jørgen R. 17 117 553

Marianna A. 11 43 893

Olav L. 0 16 647

Norsk Orientering

Folie 20 Data from Tønnesen, © Olympiatoppen 2015

Treningstimer fordelt på I-soner Orienteringsløpere 1000 900

Treningstimer

800

700 600 500 400 300 200 100 0 I-sone 1 I-sone 2 I-sone 3 I-sone 4 I-sone 5

Anders N. 114 420 53 60 0

Anne M. H. 177 307 30 37 20

Bjørnar V. 34 319 59 61 0

Hanne Staff 5 373 39 70 0

*Enkelte utøvere har ikke ført I-sone 5. Det er da ført sammen med I-sone 4

Norsk Orientering

77

Jørgen R. 69 338 33 89 6

Marianna A. 751 67 48 24 3.5

Olav L. 502 29.5 26.5 66 4

Folie 21

Data from Tønnesen, © Olympiatoppen 2015

Treningstimer fordelt på bev.former Orienteringsløpere 900

Treningstimer

800 700 600 500 400 300 200 100 0 Annet Spesifikt

Anders N. 40 606

Anne M. H. 268 422

Bjørnar V. 122 348

Hanne Staff 48 439

Norsk Orientering

Folie 22 Data from Tønnesen, © Olympiatoppen 2015

Norsk Orientering

78

Jørgen R. 72 480

Marianna A. 386.5 423

Olav L. 124 523

Folie 23 Data from Tønnesen, © Olympiatoppen 2015

Norsk Orientering

Folie 24 Data from Balchen, “Utviklingen av orienteringsteknisk trening - en studie av treningen til norske verdensmestere i orientering”, 2014

Norsk Orientering

evelopment of orienteering technical training study alchen ignificant increase in number of orienteering technical traings and hours more traingcamps ame level of physical training Intensity decreased a bit

79

Folie 25 Data from Balchen, “Utviklingen av orienteringsteknisk trening - en studie av treningen til norske verdensmestere i orientering”, 2014

Norsk Orientering

nly minor changes in total training amount or athletes ma . -technical training is part of the total physical training displayed.

Folie 26 Data from Balchen, “Utviklingen av orienteringsteknisk trening - en studie av treningen til norske verdensmestere i orientering”, 2014

Norsk Orientering

he figur shows the share of high intensity trainings within the orienteering technical trainings. here is no significant change, around of the trainings are with high intensity, independant from total amount of o-trainings. 80

Folie 27 Data from Balchen, “Utviklingen av orienteringsteknisk trening - en studie av treningen til norske verdensmestere i orientering”, 2014

Norsk Orientering

Folie 28

Development projects Running test scheme 500 legs (Sprint project) Archive of relevant legs / AnalysisLog

Norsk Orientering

81

Folie 29

Running test scheme (from 2015) What is the required physical level to win – where are we now - and how shall we improve it? Running test in terrain relevant for World Championships Test loop through different characteristic terrain sections Detailed time analysis, heart rate, cadence

Norsk Orientering

Folie 30

“ 00 legs” Sprint (from 2014) Train ability to “instinctively” understand length difference between different route choice alternatives 500 legs made for & by athletes to test themselves Norsk Orientering

nderstand differences in route length e.g. this is alternatives

82

m how long are the other

Folie 31

AnalysisLog (from 2015) Log functionality in 2DRerun – used to log interesting legs and other legs of interest Still in test phase

Folie 32

Discussion: Testing of o-technical abilities? Question: How to test o-technical abilities – and development in o-technical abilities? We have tests for physical abilities, but difficult to find good test methods for o-technical abilities

Possible approaches: Determining “orienteering efficiency” by running a course twice – first time with orienteering, second time without “ erfor ance index” approach Finland: My-o competition analysis? Tests for specific skills: Direction running, corridor running etc. Other possibilities? Does anybody use a test scheme today?

iscussion ow to test o-technical abilities I oo ing for talents with I approach find routchoices, relief matching, where is it going up and down on a map, - classroom tests memorizing controls while running on trac . est every year to compare athletes. roblem of learning from year to year W eadcam analyzes ood for one person but not comparable between runners ow long and often do runners read the map accelerometer on wrist

83

Folie 1

1

Analysis of Orienteering Races, Trainings & Performance Coaching conference 2015

Jan Kocbach

Folie 2 2

Goals of analysis in training camps •

Group of runners (ideally N>10): ”See the big picture” – Weaknesses or ”problems” of group (either in specific terrain or in general; within group or compared to other athletes) – Challenges & best solutions for specific terrain type (typically next year’s WOC terrain) • • • •



Route choices Micro route choices Runnability – fast and slow areas Typical mistakes / time losses

Individual athletes (best found from group analysis) – Strength and weaknesses of individual athletes – Top potential of athletes (e.g. for selections)

84

Folie 3

3

Analysis in the Norwegian Team training camps (1) •

Use of GPS and electronic punching – GPS at all high intensity trainings – split times if possible – GPS at trainings with specific motivation which can be evaluated well with GPS – may plan trainings specifically based on GPSevaluation – Split times + GPS at sprint trainings



JanK present at main training camps each season since 2010 – Feedback from athletes that dedicated person to do analysis/collect data greatly improves quality – JK sets up GPS + does analysis from home for remaining camps; now also ” eveloping” other persons who can do analysis in training camps – Helps to be in terrain/part of course (understand challenges) – WOC pre-camp not the best place for detailed analysis; few athletes to compare, run different courses ”se onfidence” for athletes important issue

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Analysis in the Norwegian Team training camps (2) •

Mantra from the start: ” 19:00 can be thrown

s s not ready until meeting at ”

– Need to learn from the training while it is fresh – before moving on to new challenges – Main analysis used to take several hours to understand all details based on group analysis – with more effective tools in 2DRerun now takes significantly shorter time – Also possible with analysis partly finished when athletes return from forest; have not found it better with deeper analysis a bit later

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Development of GPS-analysis in the Norwegian Team from 2010 • •

From simple ”m p e rep of GPS track ” to more intuitive visualizations Brief look at presentation from Olympiatoppens Forskningskonferanse – https://prezi.com/i8feywoqf6o4/analyse-og-visualisering-avgps-og-akselerometerdata-i-orienteringslp/



Development last year(s) – Moved from analysis meetings each evening to analysis in smaller groups -> more detailed analysis for each athlete – Dedicated goals for the athletes to be evaluated for each session

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What do we want to achieve with the analysis? • • •



What are the questions you want answered? Which tools/analysis methods can give the questions as effectively as possible? In which trainings should the coach/athlete spend time on GPS analysis? Easy to go into traps when analyzing: – Determine how many seconds lost, but not why ... – A lot of focus on GPS-analysis at various levels, but often forget why it is used

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Use of GPS/split time analysis •

”S r

forward” use case:

– Evaluate performance of single athlete at single training/race • Understand why time losses (reason) or why good performance

– Evaluate route choices in single race/training • Understand which route is best – and why



Largest potential: ”See the big picture” – Identity & evaluate strengths/weaknesses for single runners • In single race or over time / statistics • Track development / improvements in technique

– Identity & evaluate strengths/weaknesses for group of runners • E.g. direction running, speed adaption, risk etc.

– Learn new type of terrain

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Sample: Strengths/weaknesses of group of athletes - National team France ahead of WOC 2011: Direction running in areas with bad visibility

Fra årsrapport GPS-prosjektet 2011

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9

Sample: Strengths/weaknesses of group of athletes - National team France ahead of WOC 2011 - Challenging to do this type of analysis. Several trainings and a lot of time required for analysis

Fra årsrapport GPS-prosjektet 2011

Analyses report after WOC 2011 trainingcamp: - Execution of the leg is more important then routechoice - Many mistakes within control area – good attackpoint and precise direction - Many mistakes due to „not relying on youself“ - Timelosses due to low speed when insecure (mainly among women but also men) - Routechoice only lite differences – chose routes with secure entry into control area - 1:15.000 also faktor for insecurities – did we train enough on 1:15.000 – Magnifier (rain?)

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How to transfer knowledge to the athletes? (1) •

The main purpose with the analysis is that the athletes (on their own) shall choose the correct solution in a competition setting – One of the most important result from a GPS/splits analysis is reflection / though process / understanding for the athlete – Must assure that the knowledge is transferred to the athlete – Good visualization of the analysis results can give ”picture” which is easy to understand for the athlete

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How to transfer knowledge to the athletes? (2) •

GPS-analysis does not (necessarily) replace drawing of route choice with a pen – Drawing of route choice with a pen guarantees thought process for the athlete. – When using GPS analysis the coach/analysis expert must ensure the thought process for the athlete – Can (and shoudl) combine both methods

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Tools and methods used

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Analysis tools •

GPS – QuickRoute – Tracking clients: GPSSeuranta / TracTrac / Loggator etc. – 2DRerun ”o ne” ersion also available)



Splits – WinSplits Pro – WooSplits



Headcam (in combination with GPS) – Camolyze – 2DRerun



Map reading analysis (in combination with GPS)

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Correct tools at the Correct time Samples & Discussions

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Analysis for different disciplines •

Long distance – GPS-analysis with focus on routechoices - -some micro routechoices. Actual split times an advantage



Middle distance – GPS-analysis with focus on micro routechoices – some routechoices. Actual split times an advantage



Sprint – Split time analysis + route length analysis + GPS or SPAS to see which choice by which athlete

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Sample: Routechoice analysis •

Analysis done in 2DRerun



2DRerun analysis methods (see next pages):

– Load splits from XML-file or Winsplits if available – ” olor analys s” to see which route(s) are fast/viable – ” ot-analys s” to understand why one route is faster than other; either static or with time slider – ” o-analys s” to understand which parts of the route is decisive – ” riant analys s” to break down into variants (only for very long/intricate legs)

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17

2DRerun ”Course analysis” med import av strekktider

Eksakte strekktider

Folie 18 2DRerun ”Dot analysis” eller ”autOanalysis”

18

Viktigste formål med veivalgsanalyse: Forstå hvorfor et veivalg er bedre enn et annet

2 Rerun ot analyses or autOanalysis – which rouchoice is fastest but also which segment is faster

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2DRerun ”split analys s” med ”variants”

19

Under ”Settings” (trykk 2) finnes det innstillinger for hvordan veivalg blir funnet

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Sample: Micro routechoice / execution of leg •

See very often in international orienteering that execution of the leg (including micro routechoice) is more important than routechoice – Especially important to understand the importance of micro routechoices in ” nknow ” terrain – crucial part o ” earning a new terrain type”



Practical use in 2DRerun: • AutOanalysis (either straight or weighted for different levels) • Different coloring for different speed zones / only show route for certain speeds • Replay with time slider (not very effective)

Microroutchoices could you see from the map why sections are slower e.g. small black dots in lo enia

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2DRerun med autOanalysis

Eks. Dårligere gjennomføring

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2DRerun med farge på linje etter hastighet

Farger => Forstå hvor farten er lavere: Mikroveivalg analyse Husk: Kan være flere årsaker til lavere fart: løpbarhet, vanskeligere o-teknisk (ref. forenkling), nøling

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2DRerun med fartsjustert autOanalysis

Vanskelig å se forskjeller pga. nivåforskjell

Folie 24 24

2DRerun med fartsjustert autOanalysis

Eks. Dårligere gjennomføring

Eks. Dårligere gjennomføring

Fartsjustert

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2DRerun med autOanalysis med Splitsbrowser

Trykk Q” under autOanalyse for å se splitsbrowser

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Sample: Flow / uncertainty •

Lack of ” o ” and uncertainties lead to very significant time losses – often these are the most important time losses – Visualization o ” ncertain es” can be used as an evaluation tool for technical abilities in a given terrain type – One way to see it is to see when the pace is below a given threshold – Similar to ”execution of leg / micro routechoice” but more clear definition – Analysis in 2DRerun • • • •

Pace comparison in 2DRerun using graph (press key 1) AutOanalysis with accurate observations Pace comparison by using coloring with pace threshold Heart rate comparison using coloring with HR threshold

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27

Hastighets-sammenligning i 2DRerun vha graf

Lavere fart = nøling/usikkerhet

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Hastighets-sammenligning i 2DRerun ved hjelp av farge på veivalg

Deler av veivalg der hastighet over en gitt terskel vises

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enklere måte å vise nøling på.

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32

Hastighets-sammenligning i 2DRerun vha graf

Deler av veivalg der puls over en gitt terskel vises.

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Sample: Running speed in different terrain types •

One of the corner stones in understanding new terrain type – Either absolute or relative speeds



Practical use in 2DRerun: – Splits analysis – note the pace for different areas (time consuming) – 2DRerun ”segmen s” for pace analysis (click key 7, 7. Click • 2DRerun ”se me s” hastighets-analyse (Trykk 7, 7. Trykk 4 eller 5 for tabell) • Anbefalt: 2DRerun ” o or by pace” (Trykk 3 – evt. 2 for settings – SHIFT 3 for mer avanserte muligheter. Trekk slidere frem og tilbake for å finne intervaller som tilsvarer gitt terrengtype)

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2DRerun ”s lits analysis”

34

sammeligne kilometertider

Folie 32 2DRerun ”segments” hastighets-analyse

35

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2DRerun ”segments” hastighets-analyse

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2DRerun ”Color by pace”

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Viser her områder der hastigheten er høyere enn 4:10 min/km for én løper

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2DRerun ”Color by pace”

38

Viser her områder der hastigheten er høyere enn 4:10

4:30 min/km for én løper

Folie 36 2DRerun ”Color by pace”

39

Viser her områder der hastigheten er høyere enn 5:30 min/km for én løper

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40

Sample: ” ear ” e •

terrain type

Runnability – Running speed in different terrain types – Often enough to look at relative running speed



Important orienteering techniques & typical mistakes – E.g. Direction, distance estimation, contour understanding, simplification, speed adaption etc.

• • •

Routechoice & micro routechoice Understand ” e pected time losses” -> make them predictable Visibility / distinct details (partly from GPS) – Typical distinct details for simplification / simple in/out of control

Folie 38 41

Eksempel: Lære seg «terrengtype» - Landslaget VM Sveits 2012 (del 1)

(Kunne også vært for en klubb: Terreng for neste års NM . Sprint: Spesifikke utfordringer for gitt terreng)

41

Analy ing running speed for different colors areas on map

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Sample: Analysis of Sprint •

Sprint requires split times for effective analysis – GPS-data is generally bad – Split times important because short legs/split times



Practical examples of use: – Pre- or post analysis: Measure length of alternatives (in 2DRerun or 2DRerun Courseplanning module) and add ” own informatio ” about surface, corners, stairs etc. – Combine GPS-data with actual split times for direct analysis in 2DRerun (import split times to 2DRerun) – Use SPAS for analysis (most accurate but time consuming)

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Combined GPS & splits analysis of sprint

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44

Mål lengde på veivalg I 2DRerun (kan også gjøres I OCAD)

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Practical example (if necessary & time available) •

2DRerun Courseplanning module – Sprint analysis – either pre- or post race

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Practical example (if necessary & time available) •

SPAS – Analyze competition/training

• •

D clearly fastest ahead of A. B and C significantly slower All top runners see A or D – but half of top runners do not see the hole in the fence on D and lose 2-3 seconds

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Sample: HeadCam analysis •

• •

Can give deeper insight into thought pattern of athletes – typically done with coach together with athlete Time consuming Two techniques – Coach or other athlete runs behind – HeadCam on athletes head



Software



Norwegian Team:

– Standard videoplayer, Camolyze, 2DRerun – Coach running behind, use of standard video player for analysis.

eadcam analy es: OR is using it partly used in WE some runners use headcam analy es

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48

Camolyze

verktøy for hodekamera-analyse (for å analysere tidstap o.l.)

Hovedfordelen med et slikt verktøy er at det er lett å bevege seg til interessante punkter

Folie 46 49

Sample: Map reading analysis •





Can give very good insight into the technique of the athletes – give answers with respect to issues with otechnique, reason for mistake etc. Used to some extent, but still searching for technology which makes it easy to use for large groups – big potential for the future 2DRerun has functionality for mapreading analysis

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50

Kartlesningsanalyse med akselerometer: Verifiserings-eksempel - Ulike typer kartlesning – ”p e / skape e” ”kontroll / korte s e ” ” es etter mistet o ro ” - Planlegge kartlesning slik at man slipper å senke fart - Hvor mye høyere/lavere er gjennomsnittshastighet er i områder der det leses kart i forhold til områder der det ikke leses kart?

Eksempel kartlesningsanalyse: Alle kartlesninger er manuelt sjekket med hodekamera for dette test-tilfellet

Folie 48 51

Kartlesningsanalyse med akselerometer: Verifiserings-eksempel

Eksempel kartlesningsanalyse: Fra landslagssamling i Portugal (ikke 100% treff på alle registrerte kartlesninger)

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52

Eksempel

Gruppe 2

Akselerometer-data

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Sample: Effective analysis of many athletes in 2DRerun < 2 minutes to get clickable list for largest time losses for each athlete (use e.g. this link as basis)

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Other focus areas •

”Cause -> Effe ” – Mistake is usually done before the actual time loss – Using GPS-analysis you often focus on the timeloss itself instead of the reason for teh time loss. The reason for the mistake can often be found a lot earlier – often due to routines not working / mental issues / loss of concentration etc. – Question: • When was the athlete not able to answer ” ere am I – where am i goi • Conversation with athlete important in this process



Evaluation/testing of athletes – Direction running (Direct length A-B vs distance run A-B) – Corridor – In/out of control (time loss through control)

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Practical example (if necessary & time available) •

2DRerun – Open GPS-data – Quick run-through of main analysis methods

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Practical example (if necessary & time available) •

Winsplits Pro – Open splits from race & import splits from race/training – Quick run-through of basic use cases, performance index etc.

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Practical example (if necessary & time available) •

WooSplits – Open splits from race & import splits from race/training – Quick run-through of basic use cases

Other thoughts and discussion: iggroups s smal roups: often girls tend to be passi e in big groups s catchingfeatures a good training? oftware for 500 legs pro ect: 2 different options: Tell the length of a certain route or find fastest leg as fast as possible

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Presentation*3*T*Petteri*Kähäri,*FI* ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! !

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www.suunn is tu sli it to .fi

Finnish O-Federation International*Orienteering*Coaches*Conference* Faak*am*See,*24t*of*August*2015 Petteri*Kähäri

Finnish Elite Orienteering Organization / coaching system Srategy 2015 Some facts (success, economy) Holistic training philosophy Some facts( physical training and tests) Steps forward – strategy 2020 www.suunnis

Petteri Kähäri is Director of Sports and held his position since 2000. Finland is a very well developed orienteering country with about 40.000 recreational orienteerers in foot-O.

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Description of elite orienteering in Finland (http://www.suunnistusliitto.fi/huippu/va lmennusjarjestelma /valmennus jarjestelmakuvaus/)

Finnish Orienteering Federation /organization FEDERATION COUNCIL BOARD MANAGING DIRECTOR ELITE-O

YOUTH-O

RECREATIONAL-O

FOOT-/SKI-/MTB-O COMMISSIONS

DIRECTOR OF SPORTS AND COACHING DEVELOPMENT MANAGER (16-20 Y) ELITE SPORTS SECRETARY

FOOT-O PÄÄVALMENTAJA

SKI-O HEAD COACH

NATIONAL TEAM COACHES

NATIONAL TEAM COACHES

EXPERTS

EXPERTS

MTB-O NATIONAL TEAM COACH EXPERTS

”OLYMPIC COACHES” (3) REGIONAL COACHES EDUCATORS

TOP CLUBS

SUPPORTIVE SECTORS: COMPETITION & MAP, COMMUNICATION

www.suunnis

For develoment of elite sports in foot-O there is one Head Coach supported by 3-4 Assistent Coaches, all supported by several teams of experts (doctors, masseurs, etc.) http://www.suunnistusliitto.fi/huippu/va lmennusryhmat /

Finnish)Orienteering) federation)/)training)groups)2015

TRAINING GROUPS FOOT-O

SKI-O

MTB-O

A-NATIONAL TEAM

A-NATIONAL TEAM

A- AND B-NATIONAL TEAM

TALENT GROUP (21-23)

B-NATIONAL TEAM

JUNIOR NATIONAL TEAM (17–20 y)

TRIMTEX GROUP (17-20)

JUNIOR NATIONAL TEAM (17–20 y)

REGIONAL GROUPS (15-25)

CHALLENGER GROUP

NATIONAL YOUTH CAMPS (15-16)

www.suunnis

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Coaching system / M/W21 STRENGTHS: Enough training camps in WOC relevant terrain type for the best. Talent activities (21-23 y) improved the past few years (Monitoring, sparring, camps). Most of the best athletes live and train at one of the 3 training centers (Helsinki, Tampere, Turku). ”The best athletes sparring each other in the best conditions with the best coaches.” – 3 full time ”olympic coaches” + network of experts – good quality training and systematic testing – expertise and assistance reachable for the best Relationship/interaction between the athlete, personal coach & supportive experts correlates with the athlete performance/progress). … also a weakness Allmost all athletes have a peronal coach or mentor. Physical training is well planned and systematic. Athletes are in the core, individuals are taken into account … too much?

www.suunnis

Coaching system / M/W21 WEAKNESSES: Health problems. Athlete in the core; too much individualism? Commitment not good enough. National team activities cover 1/3 of the year? Training quality and commitment in some cases is not good enough. High fees for talents, weak financial support to the next best. We have not succeeded in taking the best juniors to top10 in the WOC lately. Expertise and assistance not easy to reach and too ”expensive” for a student. There is a ”black hole” outside Helsinki-Tampere-Turku triangle. Clubs do not cooperate enough. Relationship/interaction between the athlete, personal coach & supportive experts correlates with the athlete performance/progress). … also a strength Holistic training philosophy is not well enough assimilated among the athletes and personal coaches. Athletes use to concentrate too much on physical training and do less O-technical trainings/sessions. In most cases interaction between the full time coaches, clubs and personal coaches is irregular and not good enough. Coaches (99%) ”work” on voluntary basis. Club trainings/camps do not support the athlete s personal goals (Kalevan Rasti excluded). www.suunnis

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Coaching system / M/W15-20 STRENGTHS: Commitment and devotion improving; athletes and coaches are about to understand what it needs to reach the international level. More resources to junior national team (2 full time coaches, more camp days, My-O training dairy and competition analysis). Enough camps and competitions abroad (junior national team & regional groups) ! experience of different terrain types. Enlargened junior national team (ca. 15 ! 25 athletes) ! long perspective progress, younger ones learn from older ones, success in the junior class is not the final goal. Personal coaches attending a part of the national team camps. Team spirit. Evaluation: systematic monitoring of physical, psychomotor and o-technical factors. Crystallising holistic training philosophy; different themes on the homeland camps. Young orienteers attend running competitions. Positive progress in competition and test results meaning progress. www.suunnis

Coaching system / M/W15-20 WEAKNESSES: -

-

-

-

There is a ”black hole” outside Helsinki-Tampere-Turku triangle. Regional coaching system (training centers, sports academies, secondary sports schools) is otherwise weak and does not reach all talents. Athletes are not committed. Long distances between home and training. The ”system” does not have a satisfactory impact on daily training. Preventing support system lead by federation is missing. We ve got doctors, physios, masseurs etc., but in many cases it is a question about reacting not proacting. Regional camps for the next best juniors should be focused more. There should be a responsible person to take care about this. Crashes between senior and junior national team programs. High fees for the athletes when attending national team camps and EYOC.

www.suunnis

Petteri presented very detailed strenghts and weaknesses for elite (seniors) as well as for youth and juniors, and thus very well explained where Finland is standing in Orienteering by now. 115

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Main training centers & sports academies Helsinki Tampere Turku

Central training center - Vierumäki

www.suunnis

Competitions Finnish Championships: - sprint: H21, H20, H18, H17, H16, H15, H14, D21, D20, D18, D17, D16, D15, D14 middle, long and ultra long: H21, H20, H18, H17, H16, H15, D21, D20, D18, D17, D16 ja D15 night and relay: H21, H20, H18, H16, D21, D20, D18, D16

-

-

-

Huippuliiga All 5 competitions broadcasted in TV by YLE Money prizes 9 500 € + xx € in each event

Jukola relay The biggest sports event in Finland; over 17 000 participants

National competitions Yearly over 200 competitions; all together ca. 120 000 participants www.suunnis

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Strategy 2011-15 / Finnish elite orienteering Vision Orienteering)is)successful,)attractive,)visible)and)highly)respected)sports)for)all.

Orienteering&– comprehension&and&success!

Elite o rienteers and their partner netwo rk in al l discip line s u nderstand and find the e ssent ia l factors to improve and succeed. Professional and holist ic coaching as well as in dividua lised , optimal coaching m ilieu lead to success at the right moment. The coaching system in orienteering attracts talented youth w hose develo pment an d aims are sup ported by professional coaches and partners during the entire sports career.

”Finnish)elite)orienteering) is…” 1.&SUCCESSFUL best)orienteering)nation)since)2013 world)championships)title)in)skiHo)and)mtbHo) annually success)in)junior)world)championships)in)all) disciplines • •



2.&ATTRACTIVE career)of)elite)orienteer)is)a)meaningful) choice to)work)as)an)orienteering)coach)is)tempting highHclass)coach)education)is)attractive •

• •

3.&VISIBLE 4.&RESPECTED orienteering)is)interesting)sports)in) we)are)internationally)active)and)respected elite)orienteering,)orienteers)and)coaches) television)and)web orienteering))is)active)in)the)changing)media are)respected)which)is)reflected)by) world increasing)interest)of)partners,)media)and) orienteering)is)visible)in)national)and) public Mission& &&Values regional)media Mission:)))To)produce)successful)and)highly)respected)top)level)athletes)as)well)as)professional)coaches. Values: Coaching)is)holistic,)accountable)and)ethical)on)constant)base.)The)athlete)is)in)the)core. •

• •





www.suunnis

One goal of the Finnish orienteering is to make „to be a elite runner“ an attractive carreer choice. Nowadays also the role of a coach and expert is attractive, because these jobs are rewared adequately.

A)part)of)strategy)indicators)! 2015 1.

2. 3.

" " " "

success in both WOC and JWOC in all 3 disciplines (+ success in EYOC) – concrete aim 2015 medals + top 10 ranks best in foot-o since 2013 - comparison to the earlier results (own + best nations) volume in coach education the amount of professional, hired orienteering coaches What s realistic? Where s the focus? Resources, funding? Effectivity?

www.suunnis

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Focus on… Focus on the athlete s entire carreer ! Finnish National Elite Sports Development Program. "

training quality and quantity in childhood/youth " training ”enough” " versatile training, psychomotoric progress

"

talents (aged 18-25) + personal coaches supported by mentors since 2011

"

national team; e.g. sprint group since 2011

"

health project since 2012

www.suunnis

EXCELLENCE

Doing& together

Joy&and enthusiasm

5y&&15y&&25y ATHLETE SUCCESS RESPECT Passio n

www.suunnis

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ENDEAVOUR)TO)EXCELLENCE CHILDHOOD)/)PLAY

Doing)&)playing)together.

High)quality)exercise)in school,)clubs)etc.; from)refusals)to)trial)and learning.

YOUTH) /)CHOICE

ADULTHOOD) /)SUCCESS

Not)a)risk)but)a)lifetime) investment.

Support)to)the youth)in)training and)studies.

Joy

Professionalism)in everything.

Enthusiasm Passion

Coach)and)other)support)persons)are)professional)and)competent. Home%as#a#mobilizing#power.

ENDEAVOUR)TO)EXCELLENCE ! Orienteer s path: http://www.kihu.fi/urapolku/julkinen_index.php?page=taulukko&laji=102

www.suunnis

Just)another)example)from)SUI

www.suunnis

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JWOC)success)2006H2015)/)Team)Finland Our juniors have been improving during the past few years. Best nation in the JWOC & EYOC 2015. Golden generation coming up? …

(Kulta = Gold; Hopea = Silver; Pronssi = Bronze)

www.suunnis

JWOC)medals)2011H2015

(Kulta = Gold; Hopea = Silver; Pronssi = Bronze)

www.suunnis

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WOC)success)2006H2015)/)Team)Finland Generation that did not have good results in the JWOC 5-10 years ago seems to have difficulties to reach the international top level in seniors.

(Kulta = Gold; Hopea = Silver; Pronssi = Bronze)

www.suunnis

WOC)medals)2011H2015 Actually, we are far from our goal to be the best orienteering nation!

(Kulta = Gold; Hopea = Silver; Pronssi = Bronze)

www.suunnis

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WOC)+)JWOC)success) 2013H2015 … are we?

www.suunnis

Elite)sports)financies) /)expenses Elite sports expenses (overall)

1)400) 000

Elite sports expenses (cleanly cut)

1)200) 000 1)000) 000

800) 000

600) 000

400) 000

200) 000 2011 0

FootHO O

2012

2013

SkiHO MtbHO Adminis tration

2014

2015) (*)

TrailH

2014

www.suunnis

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Elite)sports)financies) /)income Athletes are paying more and more…

National)Olympic)Committee) support)(2015) -

FootHO)National)team)55)000) €

-

FootHO)coaches)3)x)15)000)€

-

SkiHO)National)team) 15)000)€

*) *)*

Additionally,)Ministery)of) Education)and)Sports) distributes)”scholarships” to) the)best)athletes.) These)are) not) in)the)budget)of)federation. www.suunnis

Elite)sports)financies) /)comparison) 2011

www.suunnis

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Orienteering standard (O-analysis) (http://www.suunnistusliitto.fi/huippu/huippusuunnistuksen-lajianalyysi/)

Holistic training philosophy in orienteering – as we see it Athlete& in& the&core& having& strong& identity,& selfSbelief& and& S knowlidge;& fully& motivated& and& committed& to&his/her& own& goals;& mastering& his/her& own& life& and& being& devoted& to& the& process;& balance& between& ambition& and& realism.

COACH PSYCHE

OSSKILLS& TRAINING

ATHLETE& IN&THE&CORE ACTIVE& RECOVERY

financies)&)assistance

work)&) studies

facilities)&)gear

PHYSICAL& && PSYCHOMOTOR& TRAINING

Holistic& training& where& training& load& and& recovery&is& in& balance;& solid,& versatile& and& progressive& practice&containing& OSskills& ”365”;&psyche&is& present& all& the& time& in& the& process. Firm& and&confidential& relationship& between& athlete& and& coach.&Role& of&the& coach& may&develop& from& an&instructor& to& an&emphatising& listener& and& mentor. Balanced& and& safe&training& environment& with& sufficient& interaction& between& athlete,& coach(es)&and& other& important& supporters& and& experts.

www.suunnis

Orienteering is pushed to be embedded in an Holistic Training Philosophy. This Holistic Philosophy consists of committment, motivation, and devotion of the athletes.

Janne Salmi 2010 www.suunnis

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During-the-carreer,-season,-week,day…

identity self*knowledge joy enthusiasm initiative passion attitude motivation goal*directed

* * * *

how? when?

* * *

where?

?

what?

*

? ?

?

?

*

?

*

?

?

* *

* *

* * * *

quantity quality versatility specificity

*

*

clubs training-centers /-sportsacademies-/secondaryschools federation

*

*

home,-family friends coach(es) support-persons-and experts * partners school,-studies,-work * army training-conditions-&gear

www.suunnis

A+B Talents) (21–23)

Who s&in&charge& when&improving/& developing an&athlete? Too&many& cooks& In&the&kitchen?

Trimtex

sports)academies Sec.) sports)shools ”VOL”

10

MSC

Regional)training) groups

15

20

home)– parents)– siblings)– friends)school clubs)– instructors)– coaches personal)coach

www.suunnis

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National)Team) men)90ies)/)average) yearly) training)hours

www.suunnis

World)Champion) 97)(M))/)yearly)training)hours

www.suunnis

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National)Team) women)90ies)/)average) yearly) training)hours

www.suunnis

Junior)world)champion)(W) / yearly training

hours

Aikuisten ja nuorten maailmanmestarin harjoittelu 90-luvulla www.suunnis

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FootHO)National)Team) 2005)/)average)yearly) training)hours

www.suunnis

My-O training dairy, competition analysis etc. (http://www.mysport.fi/)

MS – 2014 ranking n:o 1 Season 2013-2014: 420 hours

Season 2014-2015: 490-500 hours

www.suunnis

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Jesse) Laukkarinen)– Finnish) sprint)champion) 14 Season 2013-2014: 480 hours

Season 2014-2015: ca. 470-490 hours

www.suunnis

Guideline

for O-specific training and versatile exercise in different age groups.

How much? age

O-specific training *

Total amount of exercise **

8–14 y

0–100 h

700–900 h/year

15 y

150–(300) h

ca. 700 h/year

16 y

200–(300) h

ca. 700 h/year

17 y

250–(300) h

ca. 700 h/year

18 y

ca. 300 h

ca. 700 h/year

19 y

ca. 350 h

ca. 700 h/year

20 y

ca. 400 h

700–800 h/year

21 y

ca. 450 h

700–800 h/year

22 y

ca. 500 h

ca. 700 h/year

23 y

500–600 h

ca. 700 h/year

* orienteering, running and O-specific strength training

** additionally play, xc skiing, cyckling, swimming/wate r running, physical work and supportive exercises like warmingup/activating the muscles, stretching, gymnastic exercises, core stability training dynamic stretching

www.suunnis

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Physical)tests -

Physical tests on regular basis: Running test on track goal setting for the athletes aiming to the sports academy groups - 5000 m: M21/16.30, W21/19.45, M19-20/17.30, W19-20/21.00, M1718/18.15, M14-16/19.00 - 3000 m: W17-18/12.30, W14-16/13.00 Running test in terrain (10 courses in different parts of Finland) 10 km (M19-) 7½ km (W19-, M14-18) 5 km (W14-18) Threshold tests on track (+ treadmill) Strength and speed tests for seniors/juniors 200 m Ten jump Lifting up legs to the bar ”Squat and up jump” in 60 seconds Strength, speed and flexibility tests for younger juniors

www.suunnis

Physical)tests)/)results -

Running test statistics (http://www.aluevalmennus.info/avtestit/index.php)

-

Example of threshold & max tests for the Junior national team athletes 2013 & 2014

Girls 2013–2014 / average 4:59 4:30

4:57)4:50 4:19)4:13

4:01 3:30)3:25

3:33 3:04 2:35 AeroK

AnK 2013

Max 2014

www.suunnis

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Physical)tests)/)results Example of strength and speed tests for the Junior national team athletes 2013 & 2014

Lifting up legs to the bar

Ten jump

www.suunnis

Physical)tests)/)results Example of strength and speed tests for the Junior national team athletes 2013 & 2014 ”Squat and up jump” in 60 seconds

www.suunnis

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Strategy 2020 - draft U

U&& U UU&& UU U U&U

IMPROVING&THE& ATHLETES& &&THEIR& KNOWSHOW H

NATIONAL&TEAMS,& TRAINING& GROUPS,& Goals,))criterias,)) TRAINING& demands CENTRES Structure,)content, methods,)procedures Committed)and)devoted) athletes)and)coaches H

H

H

Athletes)&)coaches)understand)what)is)needed)to)be)the) best H Focus)on) essential)things)and)high)quality)training ! Smart)athletes)reaching)their)goals COACHING&IN& COACH& Development)project)– CLUBS Target)groups)and) EDUCATION Together)with)clubs! aims)at)different) levels)(1H3) Reagional)coaching) events)for) Contents)and) clubs/coaches methods;)from)theory) to)practice ”Open”)youth)camps Learning)process)and) Coaching)seminar(s) evaluation)of)skills) and)knowledge COMMUNICATION&365&! TRANSPARENT,&EFFECTIVE,&ATTRACTIVE,& INSPIRING H

H

H

H

H

H

V

V&V V V V V V V

OTHER& Suunnistaja)magazine) CHANNELS +)tablet)version Social)media Web)pages)and)blogs News)letters H

H

H

H

H

HOLISTIC& ORIENTEERING& TRAINING& 365 H OHstandard/Hanalysis)&)Orienteer s)path ! demands,) methods)at)different)levels/ages H Crystallization)of)The)Message

www.suunnis

CRYSTALLIZING) THE)MESSAGE? From ”SF YEP”# to a more attractive version???

www.suunnis

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CRYSTALLIZING) THE)MESSAGE?

A couple of other examples: SWE

NOR

SUI

www.suunnis

CRYSTALLIZING THE MESSAGE?

Home)/)family Coach Compensatory) training

Rehabilitation Physiotherapy

Physical) training

”Preventing” training

Athlete

Stretching

Study&and& carreer& guidance

Nutrition

Psychological& training Monitoring training load and recovery

Medical&service& and&treatment

www.suunnis

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CRYSTALLIZING) THE)MESSAGE? Circle of success (www.hintsa.com)

www.suunnis

Petteri reflected the positions of all the top O-countries and compared concepts to Finland's. This showed, that Finland is highly competitive and knows where it stands. Petteri gave his most concern to the question „How do we bring the message to the athlets? … and this has been his final statement concluding his speech too.

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Presentation*4*T*Susanne*Wiklund*Björk,*SE* ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! !

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Orienteering in Sweden Offensiv orientering Vägval till glädje och framgång

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Susanne Wiklund Björk 45 years old. Husband and 2 children Lives in Trollhättan, Sweden Orienteering since 10 years old Since 1990-2005 Employed trainer 1992 Bachelor of Education in Physical Education Training 1990-2000 Coach Swedish National Teams 1994 Started orienteering school 2000-2009 Family focus 2009-2010 Education High Performance 2010 Orienteering coach of the year 2010-2013 Training books 2011- Head coach Swedish National Team and development of elite environments

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http://www.youtube.com/watch?v=SX1rQdUl8-M

Offensiv orientering Vägval till glädje och framgång

Folie 4

Subjects… • • • • •

Orienteering in Sweden Swedish National Team, structure Elite environments Key to success Leader philosophy

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Folie 5

Orienteering in Sweden • 75 000 registered orienteers • 582 clubs • 23 districts • 600 competitions • 400 000 starts • 26 % under 16 years • From 5-95 years olds

Offensiv orientering Vägval till glädje och framgång

Folie 6

Our goals



Best national team in the world



1 % of Sweden registered orienteers in 2021 300 000 starts in public orienteering events Other types of membership Development of coaches at all levels

• • •

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Folie 7

When people start to do orienteering? 20,0%

19,1%

18,0%

16,0%

14,0%

12,0%

9,8% 10,0%

9,3% 8,4%

8,2%

8,0% 7,5%

8,0% 6,2% 6,0%

5,2%

5,2%

4,3% 3,4%

4,0%

3,0% 2,3% 2,0%

0,0% 6 år eller yngre

7 år

8 år

9 år

10 år

11 år

12 år

13 år

14 år

15 år

16-20 år

21-30 år

31-40 år

41 år eller äldre

Offensiv orientering Vägval till glädje och framgång



Folie 8

60%

Why they start doing orienteering? 54,0%

50%

40%

30%

.

28,4% 27,2%

27,0% 25,6%

25,4% 23,6% 20,8%

20,6%

20% 16,5% 14,6%

13,7% 12,1% 9,8%

10% 5,3%

0%

Offensiv orientering Vägval till glädje och framgång

• •

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Folie 9

Naturpasset ground

Naturpasset Company

Naturpasset motionsorientering Clubhouse - member of the club - Participate in competition, leader

Offensiv orientering Vägval till glädje och framgång



Folie 10

Purpose… ..Physical health, feel good… ..People shall know about orienteering and like to be in the forest…

..More members to orienteering clubs… ..Money to orienteering clubs…

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Naturpasset företag - Ett sätt att erbjuda friskvård till företag på orten. Samverka med kommun, landsting, media och lokala företag - Bjud in till friskvårdsdagar vid klubbstugan

Offensiv orientering Vägval till glädje och framgång

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O-Ringen

worlds greatest orienteering adventure

http://www.youtube.com/watch?v=_5LTGb9S1MM

Offensiv orientering Vägval till glädje och framgång



Folie 14

Some facts about O-Ringen •

Always week 30, new place every year.



8 different competitions, the 5 days orienteering is the biggest one. Other events are youth relay, MTB-O, Trail-O, O-Ringen Open, O-Ringen Challange, Training race , 3days. Totaly 150 classes



More than a competition, events, camping for more than 7000 persons etc.



Average of around 62 000 starts during the O-Ringen week.



40 different countries attending.



Total >75 000 working hours organising

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Orienteering clubs in Sweden…

Offensiv orientering Vägval till glädje och framgång

Folie 16

in an orienteering club in Sweden? Basics Training

Focus Social Coaches

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Folie 17

Basics Terrain and maps Terrain close to ”clubhouse”

Close to clubhouse for many people A lot of kids starting to do orienteering Good leaders for every group Some people ”burning” for orienteering

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Offensiv orientering Vägval till glädje och framgång

Questions ?

Folie 20

Best national team in the world, now and in the future…

Offensiv orientering Vägval till glädje och framgång

• It is very important to see the whole person both before and after the career. We believe that if • • • • • •

we let the whole person grow, that will affect the results. We like to give the athletes something to work on where they can socialize this time (ahead of France 2011) it was nitting socks. It is important to know why we do things, and that what we do is right. Not just do things just because we did this last year. Develop the personality and thus develop the (orienteering) performance Individual athletes that want it their way but they are a national team Sharing the solution to e. g. mapping in JWOC Bulgaria => shared the solution how to understand the map For juniors: how are you working (personal note: in live and) in forest => how can you develop!

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• Folie 21

2011

2015, 34 WOC-medals

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• •

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Folie 22

Something about the goals • Happiness and inspiration • Security and community

• Process goals • Performance goals • Result goals Offensiv orientering Vägval till glädje och framgång

Process goals:

Performance goals:

Result goals: Juniors: We want to win the team competition at JWOC (but getting experience is more important) Goal for the senior tema: 6 medals two gold. This is the goal we have had for the last years.

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Offensiv orientering Offensiv orientering Vägvaltill till glädje och och framgång Vägval glädje framgång

• • • • •

-

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Folie 24

Teams • A 9+9 • U 5+7 • J 5+5

• • • • •

580 000 euro all inclusive WOC, WC, JWOC free Open camps A few athletes 5000 euro from RF Competition taxes, membership, RF

Offensiv orientering Vägval till glädje och framgång

3 national teams in Sweden total of 40 athletes: A team with 18 athletes Younger senior team with 12 athletes (started one year ago) Junior team with 10 athletes Some thoughts about the team structure: 40 athletes: Some think 40 is too many. But we have WOC at home ground in Sweden next year, and we want it to be open for as many as possible as long as possible. Younger senior team: We wanted to have extra effort on these younger seniors who could disappear. I think this is a good idea. Take care of injured athletes: Olle Boström was on the podium at WOC long in France in 2011. Injured for several years, but we really believed in him. Still want to take care of injured athletes in the national team for some years. This year Boström took a medal in Scotland. Why is the junior team so small? -40 athletes) where the main activity is done. The small (10 athlete) team is for the very top junior athletes. They ones in the team get training camps for free, support from medical team/expertise team and coaching. Last week in Switzerland 41 athletes (which all had to pay for themselves) Why is A-team so big? We asked the athletes, and they think it is good with a large team. There are so many good athletes. Then they get pushed at the training camps. Note that also for the A-team there are open camps. Budget: The budget is half of what it was in 2011. From 2011 the budget has gone down step by step we hope we are at the bottom now We have 580.000 EUR/year for high performance, all inclusive (this is excluded the money athletes pay for the open camps) We do not get a penny from the Olympic Commitee. We get some money from the Swedish Sports Federation (RF). They have changed the way they give out money, and we are the big losers. Also some money from O-Ringen not much money from sponsors. We are proud that even with half of the budget we still manage our goals. Athlete income/costs: A few of the best get 5.000 EUR/year from RF Athletes have their own sponsor contracts; medal bonuses Athletes get WOC, WC, JWOC for free the rest they have to pay Folie 25 149

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• -



150

Folie 26

Training • • • •

400-800 hours /year 75-80 % endurance 20-25% high speed 50-200 hours /year strenght

• Individual!

Offensiv orientering Vägval till glädje och framgång

• • • •

s o l

o •

ra n a all s rfaces a all s ee s

e secre s o o o It is all about the individual athlete: “You have to find your way” …

151

erg

ng for

Folie 27

Best national team in the world!

Offensiv orientering Offensiv orientering Vägvaltill till glädje och och framgång Vägval glädje framgång

• • •

e tal a lot with the uniors about that “you have to et to now yourself” ow do you fun tion in this s e ial o etition at the he athletes have to et to now the selves to do the ri ht de isions

Folie 28

Internal motivation

Mentaly

Results

Physics

Genetics Technical

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Folie 29

A plan for each individual…

national team

Knowledge and Research

Clubs Gymnasiums Universities - Coaches education - Ltterature etc.

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Folie 30

National Team Organization 2015

National Team coaches 2015 Doctors, physiotherapheuts, specialists (T,F,M,Å) and extra coaches

High performance team 2015 Håkan Carlsson och Susanne Wiklund Björk- Enriching environment Peter Öberg- Research and development Harri Viinamäki - Physiology Mattias Karlsson, Mats Troeng - Technical Cecilia Åkesdotter Sports psycology and recovering Mia Jodal - Medicin Filip Larsen Physiology, nutrition

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Coach Etc.

Coach Etc.

Coach Etc.

Coach Etc.

Create your own environment for your development

Offensiv orientering Vägval till glädje och framgång

Folie 32

How you are Is contagious

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Folie 33

How are you at your best?

Offensiv orientering Vägval till glädje och framgång

Folie 34

ME

US

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YOU

Folie 35

Me and us

Offensiv orientering Vägval till glädje och framgång

Folie 36

In the team we believe in: We always do our best If someone in the team gets better the team gets better We have an open attitude and work togheter We can learn a lot from each other We are willing to try new things Fair play

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From good orienteer to world class orienteer… •

lot of roads leads to Rome



Be healthy and stay away from injury



Long term plan, hard and structured training



Flexibility



Work both on weaknesses and strengths



Analyse what you can do better



Take help in the parts you need



Focus on a small number of things at the time

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Folie 39

Elite environments • • • •

Gymnasium (16-20 year) 2+9 (about 350) (25) University (19+) 8 (8) Coaches meet 3-6 days /year Coaches in the National team

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• •

-



• •

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Folie 40

Key to success • • • • •

Long term and systematic work 365 Together all teams Enriching environment All the puzzle

• Are we doing right? Offensiv orientering Vägval till glädje och framgång

Folie 41

WOC 2016

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Folie 42

Motivation • • • • •

Internal External Results Task Hamish Carter, gold in triathlon olympics Athens (2004) compare motivation in Athens & in Sydney: In Sydney I wanted to win. In Athens before the race I spoke with Sarah Ulmer (Women's Track Cycling gold medallist) and my wife and they both said; 'Go have fun. Do it because you love it'. That was the difference. Enjoying the race.

Offensiv orientering Vägval till glädje och framgång

Folie 43

Motivation Low selfdetermination

High selfdetermination

External Motivation Amotivation

External Regulation

Introjected Regulation

I stopped because I had no motivation

I go to the training because …

I do this I go to the I do rehab to be gym, orienteering strong and otherwise I because it is avoid injurys get bad a part of who in the c … … s …

Identified Regulation

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Integrated Regulation

Internal Motivation

I run in the forrest because ….

Folie 44

Internal Motivation • Autonomy The activity is in line with my goals I participate voluntarily and have choices People listen to my opinion

• Competence I feel capable I have control I know how I can get better

• Inclusion I am part of the group Others respect me Offensiv orientering Vägval till glädje och framgång

Folie 45

Motivation Imagine an activity that you enjoy and have internal motivation when you do it. Do you feel autonomy? Competence? Included? Imagine an activity that you do not like and have external motivation when you do it. Do you feel autonomy? Competence? Included?

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What can coaches learn from this? If autonomy, competence, and inclusion leads to internal motivation, it is logical that we should try to satisfy those needs.

How can you help the one you coach to feel autonomous? How can you help the one you coach to feel competent? How can you help the one you coach to feel included?

Offensiv orientering Vägval till glädje och framgång

Folie 47

Autonomy: Give choices and opportunities for athletes to participate in decision-making

Provide meaningful reasons why certain exercises should be performed Allow criticism Use neutral language (avoid saying "must", "should", "forced") Offensiv orientering Vägval till glädje och framgång

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Competence: Point out that individual success is more important than objective success Be understanding when athletes have trouble learning something Structured training so that there are logical steps towards the goal Help athletes to set realistic goals

Give frequent positive feedback Offensiv orientering Vägval till glädje och framgång

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Inclusion: Show that you understand the athlete's point of view and feelings

Provide opportunities for social interaction Show that you care about the athlete as a person, not just as an "achiever"

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Influence the motivation climate T task A authority R recognition G grouping E evaluation T - timing

Offensiv orientering Vägval till glädje och framgång

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Motivation cycle • If somethings funny , we do it more often • If we do it more often we´ll become better at it • And when we become better at it it´s more funny Offensiv orientering Vägval till glädje och framgång

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Consequences - which increase the behavior • If the behavior gives me something "good," I will repeat it. Positive reinforcement • If the behavior takes away something unpleasant / undesired I will repeat it. Negative reinforcement

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Consequences • Behaviors are impact-driven • We are doing to get something "positive" … • ... In the short term! Behaviors are logical and rational ... • Learning history - Individual

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What can coaches learn from this? • Get to know the ones you will coach! • Moder Therese

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Folie 55

• What do you see?

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Feedback • • • • • •

Show your appreciation in everyday life Specific, rather than general Focus on behavior and plan Feedback as soon as possible Individual All shall receive feedback

Offensiv orientering Vägval till glädje och framgång

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Subjects… • • • • •

Orienteering in Sweden Swedish National Team, structure Elite environments Key to success Leader philosophy

Offensiv orientering Vägval till glädje och framgång

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Questions ? Offensiv orientering Vägval till glädje och framgång [email protected]

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Presentation*5*T*Radek*Novotny,*CZ* ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! !

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Folie 1

Elite Orienteering in the Czech Republic august 2015 Radek Novotný

Novotny: – It has been very interesting to hear the different nations here – from Denmark’s system approach to Sweden’s setup. My presentation will be very different, because “we have no system” – so I can’t really talk about the system. For me it is more the “daily work”

Folie 2

Agenda • • • • • • • • •

Introduction CZE elite structure Funding Head coach tasks Training system Training focus Vision Structured navigation Season plan and examples of national team activities and sessions ...feel free to ask questions

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Introduction • CZE head coach since 2002 • full-time • no relevant education (system analyst) • favourite topic: navigation • happy father...

Folie 4

Czech Orienteering Federation • about 8.000 members • 200 clubs - 200 events/year - 200 maps/year • Czech OF´s office in Prague - 4 employees: secretary general accountant assistant senior team head coach youth performance coordinator

employees in the ech -Federation – one of them working with high performance sport senior team head coach Novotny working ess money different environment from the big nations D N, S etc. he national team has also “club” tasks, basic development to be fi ed first It is challenging to create professional-like environment lack of human resources ave been trying to find a woman coach nearly every year, but difficult to find somebody willing to put in that much time for travel etc. - days Full time youth coordinator since headchoaches for regional centers lack of know-how

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CZE Elite O Structure • less money = different environment from e.g. DEN, SWE... national team has also "club" tasks, basic development to be fixed first challenging to create professional-like environment (lack of human recources) still much based on personalities rather than system

Folie 6

CZE Elite O Structure

(!) note: contribution of Scandinavian clubs is also of critical importance

hree teams Senior national team unior national team outh national team temporary here were regional training centers in communist times, and there is interest to build them up again. hallenge: Not enough coaches at high level

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CZE Elite O Structure Youth approach (since 2015) • full-time youth coordinator regional training centres (effectivity) open youth camps ("academies") selections for EYOC EYOC coordination with junior nat. team coaches education

• no permanent youth national team any more

Folie 8

CZE Elite O Structure • currently no state-funded elite training centre access for orienteers (reason - not a recognized Olympic sport) = more frequent national team training activities = elite O is mainly an academic issue in CZE

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CZE Elite O Structure senior national team structure 2015 • athletes A: 7 runners (5m+2w) B: 10 runners (3m+7w) U23: 10 runners (6m+4w)

• leaders head coach (full time) 1 assistant (20%) 2-3 extra assistants at camps (volunteers) 1 physio - mainly at int. comp.

• in total we produce about 90 days of team activities • main work is done at training camps (not optimal...)

ven if very low budget, there are uite large national teams. nd most athletes in the national team attend all national team activities. For now runners in the three senior national teams. Many days with team activities: days of team activities is of a year. he main work for head coach is at the training camps. Not much time to develop things between the training camps during the season. “During the season it is cra y” Folie 10

CZE Elite O Structure • strengths of Czech system tradition, position, federation organisation many well organised competitions frequent competing face-to-face devoted people quick implementation of inovations at nat. level national team economy national team activities? ;)

Strengths: Tradition and good position; we are respected among the other nations. We also have runners who have decisive legs in the Scandinavian clubs in the big relays. Important part of this is that we are invited to cooperate with other teams on the training camps.Many well organized competitions; level of competitions in CZE is high and stable. Often the World Cup level is lower than our average quality competition level. This is sad. Devoted people Good national team economy (comparing to all other countries in eastern Europe) National team activities

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CZE Elite O Structure • some weaknesses of Czech system: lack of elite personal coaches low know-how reproduction ability, absence of stable methodology frequent "old school" approach to competing and mental spheres no access to state sport centres (except for univ.) absence of proper support (medical care, psychology...) still too narrow focus on EYOC/JWOC when young still insufficient support in age of 20-23 low ability to develope sufficient running strength czech mapping style

eaknesses: ack of elite personal coaches bsence of “stable methodology” ample: Impressive to see how coaches in Swit erland always use the same methodolody, even at lower level. his is not present in No access to state sport centres, no proper support medical care, psychology etc. Still too narrow focus on when young insufficient support in age of - inside national team ow ability to develop sufficient running strength

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Funding 2015 • national teams: senior 80.000 (+ head coach salary) junior 30.000 youth 25.000

• youth extra funding (fresh since 2015): o-academies 20.000 regional training centres 40.000 clubs 10.000 youth coordinator´s salary (full time)

uite good funding from the state . for senior team head coach salary from the federation . hen spending the money in , this is “ uite good money”, but when spending it abroad where everything is e pensive there is not much left. It is very e pensive at international events. he organi ers don’t understand how low standard eastern uropean teams would accept – for some it would even be to sleep on the floor. ut often only hotel is offered. Folie 13

Funding 2015 • expenses of senior national team: int. competitions (WOC, WC) training camps part-time wages equipment, services...

40% 45% 10% 5%

• recources federation (= state) sponsors runners´ contributions

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75% 10% 15%

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Funding 2015 • senior national team - budget policy int. competitions = completely free of charge (sometimes small "food fee") training activities = runners contribution of about 10-50%, but never more than 200 ; price depending on status (A/B/U23); travel expenses allways covered for all team members team officials´ and assistants´ expenses are allways fully covered unwritten habit of solidarity travel bonus for those temporarily staying abroad for training purpose

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Funding 2015 Income sources of Czech top O-runners: parents work university sports centre (4 athletes, 100-200 monthly) phd. studies as a parttime job czech clubs scandinavian clubs sponsors (mostly some equipment only) virtually also national team with so many "cheap" activities...

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Some Tasks of Head Coach Accommodation Analysis Budget control, accounting Course-setting Coaching, motivation Domestic influence Equipment Entries Evaluations HLE participation support Individual consulting International influence Learning, inspiration Methodology / know-how Problem/conflict solving

Season plan Selection criteria Selections Selection Races Team Officials Technologies (SI, GPS, map print) Transport Training camp planning Training camp conduction TV broadcast support Web / Facebook

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Effectivity as key success factor

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Daily training • not a centrally driven issue in CZE - individual approach applies • national team attempts to inject ideas and deliver impulses • everyone is expected to have a personal coach (difficult to fix), but everyone is also expected to use effective know-how • head coach is available as occassional consultant (form tuning, training system, key sessions design...)

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Pragmatic approach to orienteering performance improvement Current issues: TRAINING SYSTEM TRAINING FOCUS VISION PERFORMANCE CONTROL

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TRAINING SYSTEM - frequent challenges • • • • • • • • •

AT-LAT space employment high intensity handling key sessions ground employment system fragmenation due to races recovery time shape tuning training evidence lack of specific focus

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AT-LAT space employment • some of men already changed the approach to easy running since 2011-2012 (shorter sessions, higher intensity) • instructive session at nat.team camp in autumn 2013 • recommendation from treadmill test, autumn 2014: most of runners should employ AT-LAT space (=basic training is done to slowly) • some individual convincing dialogues • treadmill test in march 2015: generally visible improvements • 3km test in june 2015: big progress of women

raining system: hange inspired by hrer Swit erland he most important difference between and S I was that S I ran the “slow sessions” a lot faster shorter. Made changes inspired by Swiss approach. Started in to change training program to shorter sessions with higher intensity for selected runners Instructive session at the national team camp in autumn ab testing of team treadmill test autumn . esult from treadmill test was that the runners had far too little training with “medium intensity”. iked the long slow trainings, not the medium long on hard surface. onvinced that needed to change the system. New treadmill test in march : enerally visible improvements km test in une : ig progress of the tests of the women

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SYSTEM - intensity handling improvement opportunities • • • • • •

too many intensive sessions too high share of high intensity - burn out too long session times ignorance of interval method insufficient recovery time no evidence of performance improvement

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TRAINIG SYSTEM - key sessions • key session most relevant sessions within training plan uncompromisingly repeated also enables to assess the progress enables to observe the body response on load

• frequent mistakes no key lines present too big diversity of key sessions hinders progress assessment insufficient focus of key sessions - wrong sessions chosen

• examples typical key session - 8x 1km... is it orienteering relevant? cross-country skiing instead of running - what do we stimulate? track intervals - randomly chosen length and spacing will I get better at middle distance after many 10km asphalt runs?

ften problem that the key sessions have been missing not thought through in the training plans.

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TRAINING SYSTEM - key sessions •

example: broken-terrain intervals (most specific session) graded run in demanding terrain (running economy; performance when tired...) sunday´s long run in demanding terrain for running economy development plus a AE-AN run on a flat surface for performance control



if these sessions can´t be executed, it is desirable to include them some other day so that the most important training effect will not be harmed

Example: Runner replaced track intervals with terrain intervals, and could really see the improvements

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TRAINING SYSTEM - ground & profile ground is one of key training parameters; unfortunately quite often not handled with proper care

We thought that we were not good enough technically for middle distance races and always focused on the navigation part to get better. But then we realized that the problem was not the navigation, but that we were not physically strong enough. When this was improved, the results also got a lot better.

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TRAINING SYSTEM - destruction due to races... • •

quite often athletes fail to keep the proper training system after the season has started during the most important preparation period athletes just live from weekend to weekend... too much intensity & limited space for proper recovery and increase of performance absence of low-speed trainings (AP-AN) - literally a continuous shape tuning fed by competing and map reading weakening of performance often solved... again by more intensity ;)

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TRAINING SYSTEM - destruction due to races... • •

consequence -> status quo or even worse performance than in winter how to face it? consultant / mirror priority setting preparation periods planned also when the season is running some races skipped, some run knowingly without proper running shape insert more time of low-intensity work

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TRAINING SYSTEM - recovery time

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TRANINIG SYSTEM - recovery time • recovery space is often given by the length of the basic training plan element - usually it is one week: 6 days of training + 1 day of recovery - is that most effective for everyone? • some athletes use shorter basic elements:

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TRAINING SYSTEM - shape tuning one of important challenges - to find a working shape tuning system sometimes difficult to convince athletes to do "so little"

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TRAINING SYSTEM - synthesis • all desirable development goals are projected into content of basic training sequence - usually a week: individual (different school timetable, recovery time, terrain availability etc.) never perfect, always a compromise

• example

>

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TRAINING SYSTEM - training evidence • some challenges in CZE no evidence = no controlled development not only numbers, feelings also valuable suitable structure of columns leads athletes to desirable focus fundamentally evidence of time, not distance a mutual comparison: leads also mostly to focus on quantity factors; quality factors are often impossible to be entirely described by numbers

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TRAINING SYSTEM - training planning Excel training planner: planynkac_RD2015_sp1.xlsx

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TRAINING FOCUS Some faults of traditional approach in CZE which needed to get corrected: Despite we would like to get better in orienteering it is still enough to practise mostly on hard even surface during winters. (No!) We think that we are not that good at middle because of weak o-technique. (No!)

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TRAINING FOCUS Why don´t we train specificly enough? • • • • • •

habits + lack of fresh know-how in orienteering copywriting of athletic approach not enough domestic pressure (e.g. relay comp. speed at home x intern.) not keen enough when complicated to get into terrain low rate of satisfaction - quality is difficult to measure and register prejudices - "in terrain it is not possible to reach the intensity needed for effective AN treshold stimulation" (maybe just an evidence of insufficient adaptation? competition orienteering HF usually higher than on track...)

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TRAINING FOCUS

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TRAINING FOCUS How to aim better? • • •

basic condition: find a satisfaction in specific terrain running transfer a part of intensive trainings on a broken terrain buld running economy with help of AET-ANT runs in broken terrain (if no forest available, use plowed field or clearing full of branches and undervegetation...) • at least one extreme terrain run per week (some places make you go...) • hills to be run outside tracks • just a limited substitution of running by other activities • outdoor strength sessions (e.g. repeated jumps, then short steep hill ended by a short flat sprint) At the same time keep enough work on homogenous surface to preserve athletic capacity and development of urban sprint capacity. ...If the training is specific enough, perhaps no need to undergo risky special running strength training in the gym (when lack of proffesional guidance). P

he ech runners mostly stay on the roads in the winter training – need to change the training focus in order to improve.

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TRAINING FOCUS Also urban sprint tends to put specific demands on running preparation • • •

profile stairs radical speed changes, stops/starts - dynamic

Training simulation of Vojta Král -> Such a session helps also to build a psychosomatic ability to handle such a course (important, because otherwise we still run just a few sprint races per year.)

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3km track test • long tradition (till 2012 5km for men, since then 3km) • intention is to have face-to-face test - needs to be incorporated into WOC/EOC selection criteria • assessment point table shows desired development from age of 15 • not any direct relation to O-performance, but still very valuable and trustful feedback with long-term effect

3 km track test: Long tradition – part of WOC selection Face-to-face test as part of the WOC/EOC selection. One day, one place, everyone. This has no direct relation to orienteering performance, but still valuable and trustful feedback with long-term effect. Also stimulated to work on this factor. We tried to find alternative tests which were more relevant to orienteering, but could not find any. Note how the women improved a lot from 2014 to 2015 – think this is due to change in training system/approach (with higher intensity on the slow trainings).

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3km track test

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3km track test • 23.6.2015 (WOC test)

• 21.3.2014 (EOC test)

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Mentally physical... • to be competitive at international level, athletes need to recognize themselves not only as orienteers, but also as runners

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VISION & GOALS setting -> absence of clear goals & visions has destructive impact on training focus (and thus effectivity) short term goals adequate (demanding, but reachable) graduous » domestic champs -> UWOC/WC -> WOC

quantified (= feedback) » "want a medal from champs " vs. "want to run better orienteering"

(!) the selection to team should not be an ultimate goal

long term key role - provides field for stabilisation and repeated attempt

significant role of a coach/consultant within the goal forming process proper setting of short term goals and opening of long-term horizon, which is difficult to handle for youngsters/youth

development of vision as a frequently observed perequisite of a shift to higher performance level

Important that the runners have goals motivation. bsence of clear goals has destructive impact on training focus and thus effectivity

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visions

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NAVIGATION UNDER CONTROL • Ex.: Unaware approach to an orienteering race as to a running race against rivals is a fundamental mistake, which contributes to unstable navigation. • If the perception of race is fixed in a wrong way, we tend to solve problems using legs instead of brain. • Gaining full control over competition performance is a basic starting-point for performance stabilisation in orienteering. (Any work is useless if I don´t want to be precise and if I can´t control what I am doing.)

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calmness... example 1: Hubmann´s map reading stop example 2: run-in vs. performance

Novotny tells a story about Daniel ubmann in a selection race where Novotny was sitting in the forest observing. ubmann “dared” to stop for several seconds, calmly, and not continuing until he was in control. indstr m: Do you need to have a flow all the time, or is it to stop Important point: It is important to do what works for the individual. Many saw mma lingenberg at who stopped at many controls. his was deliberate.

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NAVIGATION UNDER CONTROL When competing, no space for coincidence and luck shall be left. Basic tasks sorted by priority 1. mistake-free run (enough checking, all necessary info gained from map, proper speed adaptation) 2. optimal route-choice 3. as simple and fast as possible (quality of operational plan on each leg) Basic development mechanism • task completed -> proud, happy; this run should be preserved in memory • failed -> dissatisfaction; analyse, search for causes Basic condition • high commitment for "methodic execution of run" and "mistake-free approach"; ability to avoid "blind running" (world stars are extremely serious and responsible concerning the navigation) Basic method is continuous planning and plan careful execution • in each moment I know what I am doing and what will happen next

nother techni ue to help gaining control over the race inspired by Danish approach : “Moment handling S technical tactical stop - restart”. ery important to have this type of techni ue, but difficult to learn to use it at the correct time place. If this would have been e ercised more accurately, the orienteering would have been more stable. hallenge: Not that necessary in ech terrain.

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NAVIGATION UNDER CONTROL Proper inner race perception: • "It is only me who can spoil it!" (golden rule) • "Every step is under control." • "I am not going to RUN. I am going to THINK and CONSUME MAP." • "Performance, not result." • "Just me, map, course and terrain." • "Mistakes may never be waved away." • Orienteering is like a car drive. When I can´t see the road, I need to slow down and switch on the lights. • Each leg is a challenge to be solved.

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NAVIGATION UNDER CONTROL Some other techniques helping to gain control over the race: start moment handling TTS (technical tactical stop) - ability to recognize a mistake at its very beginning and solve it "restart" ability

Operational plan among controls • simplified, but robust solution - a matter of routine, practise, experience • interconnection of visible objects, using sight, or some navigation techniques like direction, contour... these techniques are therefore important to be mastered • paradox: sometimes we are not even able to invent a robust leg plan virtually - quite obvious this skill should be practised

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operational leg plan – task (10´)

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NAVIGATION UNDER CONTROL How to support full control gaining: inner shift towards desirable race perception (provide evidence; autosuggestion...) declare total war to mistakes registration and structured analysing of races/sessions as a part of natural pressure each technical session needs to have clear goal, mostly mistake-free status (as well as running session has its exact goals as for speed...) and needs to be analysed and assessed (!) consumption of map without proper focus leads to fixation of bad habits and too easygoing approach practising of operational planning memory runs try to make the whole course plan first at home and then execute it in terrain "traffic light" sessions - proper pace shifting inner dialogue shading sessions

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NAVIGATION UNDER CONTROL • run analyse from as a tool how to evoke desirable way of thinking

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Key success factors in CZE? • existence of naturally motivated, long-term hard working individualities • presence of medal profiles within the team • physical sufficiency at int. level • proper understanding of key o-performance factors inside our team • high quality national team training camps • gaining from team while preserving freedom • national team economy

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Season plan of 2015

goal + budget + regards + human rec. + selection process

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Sprints • to few sprint races in CZE • routine! • quality important (checking in beforehand, print, ISSOM...) • last month before WOC - 9 sprints

ractical e ample: Sprint preparations – oo few sprints in routine important . sually only two high uality sprint races in – e have many sprint training session before last month before properly prepared sprint sessions - visible at that we really had the routines – lot of work to make high uality sprint trainings

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AT-LAT space sessions • different approach, getting used...

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AT-LAT sessions "instructive" session

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AT-LAT sessions

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Taste of running, mental adaptation

art of the training is pure running, part of the running is technical. se this in order to highlight the importance of the running part.

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Course quality crucial for effective outcome

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GPS tracking employment since 2015 • 27 national team trackings in 2015 (plus 5 more at Czech nat. competitions) • profits getting used to discomfort (harness...) getting used to be tracked and observed 100% serious approach to tracked sessions analysis data easily available inspiration, fun

ech Federation has a contract with SSeuranta since uality of what is done. national team trackings in

. elieve it will lift the

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GPS tracking employment • brada\skalacek_rozbor.docx • http://repreob.hyperlink.cz/index.php?pozice =23&pomp=755

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Final WOC camp challenge

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Cooperation profitable • common sessions with stronger teams • international elite guests in our training camps are welcome

– ooperation with other teams on training camps very favourable – an find some decisive moments for our results at due to the cooperation with other teams at the training camps – amples: elay sessions both sprint and forest at Scotland training camp this year

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Shading sessions • women shaded by men, ex. of outcome: head up, look around more control situation imagination speed adaptation waste map reading (too often, while too little)

e have started with the women being shaded by the men. he men first run their middle distance, then they go back to start and shade run behind the women. It was uite interesting that many on the men agreed on the same advice they gave to the women afterwards e.g. wasted map reading, speed adaption, looking more around etc. Interesting at the second session competition , the girls did really well in the competition when being shadowed.

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Shading sessions • men shaded by men, who already did the course forces to serious approach when under pressure

Men shaded by men who already did the course. It was again interesting that the men who were being shaded did less mistakes. “Forced to be more serious when shaded” 202

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Basic information maps • just contours, rocks and runnability (green & fences) - forces to invent a plan based on less obvious features • simulation of more challenging terrains • need for employment of mature basic o-routines

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Selection process • partly based on selection criteria (everyone can "win" the WOC place), partly wild cards • criteria - also long-term impact • nominacni_kriteria2015.pdf • selection races important milestone of each season (also long-term impact) • highest possible relevance (but feasible) = a demanding test with tough schedule • preferably abroad • quite often nat.team organizes own competitions on specially printed and updated maps

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WOC 2015 selection races • • • • • •

SA - middle Czech Champs Q SU - middle Czech Champs F MO - rest TU - rest WE - AM 3km test, PM middle distance TH - PM long distance (100´/85´)

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WOC selection races 2013 Dalarna day 1 - 3km middle chasing start day 2 - rest

day 3 - middle day 4 - long

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Camp instructions and follow-up • http://repreob.hyperlink.cz/repre/images/slo 2013/slo_cze_itinerary.pdf • http://repreob.hyperlink.cz/index.php?pozice =23&pomp=755

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Relay focus, contact orienteering

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Stress situations • paralell slalom

Stress handling training sessions e do a lot of relay training because this is good for stress handling and the runners en oy it “ aralell slalom” e ample of a stress handling training which can be done on limited space

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Basic o-routines = combotech • effective large group layout = loops from common start contours direction keeping memory legs control work corridor turnoffs --->

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Contour game

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Memory legs • creation of coherent plan based on visibile objects • learning how to use nature features

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New horizons... • effective o-session on computer generated map

– Map made in the evening before the training based on ID satellite pictures to input some roads total hours – as possible to have a good training on this map

data in

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Pre-analysed course execution • 1st part analysed before session (individually, followed by group discussion) • 2nd part a surprise (attempt to use same mental approach)

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D

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"Club work" in nat.team • http://repreob.hyperlink.cz/index.php?pozice =23&pomp=821

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Re-focus session • suitable course layout enables to exploit the available terrain properly (= gain more effect)

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Start moment session

ood effect of this training you really train on the start moment. he runners also really liked this training. akes little time to put out controls.

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Recovery session • "control place inspector"

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Presentation*6*T*Beat*Okle,*CH* ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! !

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Folie&1&

Agenda • Structure of Swiss Sports and Swiss Orienteering • «Nachwuchsförderkonzept» (concept for youth development) • Finance • Job of national coaches / personal coaches • Physical training guidlines • Key factors – regional squads (15-18) – concept of personal coaches – NLZ (national training centers) Further topic - «PsychOL» (psychological support for juniors)

& Folie&2& &

Who I am

& Folie&3& &

Who I am • Name: Beat OKLE • Age: 46 • Education: master’s degree in economy coach for high performance sport • Functions in swiss federation: -Junior Coach for male juniors (13 Athletes) -Responsible for MTBO • Background in orienteering: -Member of foot-o-junior squad 1988-1989 -MTBO on a high performance level 2002-2013 -Coach of a regional squad 1997-2003 -National Junior Coach since 2012

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& Folie&4& & Swiss Sports Landscape

• private organisation of sports: Swiss Olympic funded mainly by swiss sports lottery • governed by public law: BASPO (Bundesamt für Sport; Federal institute of sport) main program: Jugend und Sport (J+S) for Youth

& & Folie&5& &

Finance

& &

Budget&for&Elite&in&Switerland&is&800.000&CHF&(740.000&EUR);&Youth&400.000&CHF.&23%&of&the& budget&for&Elite+Youth&comes&from&Swiss&Olympics.& ! & &

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Finance (Details)

• • • •

Annual fee for athletes e.g. Junior in national squad: EUR 1800 «price money» for medals at WOC possibility to do training camps as military service at get a salary for these days

• Employment of coaches: total of 270% • Not included here: Regional squads (federal structure) • Estimation: Additional 200% (~25 Coaches)

& &

National&team&athletes&can&go&to&training&camps&and&do&it&as&military&service,&and&get&some& payment&for&it.&This&is&also&possible&for&women&from&next&year.& & Employment&of&coaches:&270%&(i.e.&2.7&full&time)& In&addition:&Regional&squads&where&there&are&about&25&coaches;&some&of&these&are&paid,& some&are&paid&for&each&day&they&work.&Every®ional&federation&is&free&to&do&it&as&they&want.& Estimated:&~200%&(i.e.&total&of&2&full&time)& & Funding:& Swiss&Olympic,&private,&supports&also&orienteering&even&though&it&is¬&olympic& Federal&institute&of&sport& Eigene&Mittel…competition&fees& öffentlicher&Bereich&=&Federal&institute&of&sport& privater&Bereich=Swiss&Olympic& Price&money&for&medals&comes&from&Swiss&Olympic& & ! & &

&

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Tasks of a national coach • Competition coaching (JWOC / JEC) • Coordination with personal trainer (whole year) • Check of training (t-pak) • Training camps / weekends (organisation) • Training camps: improvement of orienteering skills: analysis; shading; discussion • In a nutshell: find the strength and weakness and work on it

• Assist for the whole goal setting process

& Folie&8&

National coaches

• Chief of elite: • Women’s coach: • Men’s coach:

Patrik Thoma Vroni König François Gonon

• Junior head coach: • Junior women’s coach: • Junior men’s coach:

Severin Howald Karin Leonhardt Beat Okle

• Youth Development:

Christine Lüscher-Fogtmann

& Folie&9& &

National junior coach working environment national'coach

Athlete

personal'coach

coach of the regional'squad

& & 215

Folie&10&

Tasks of a personal coach (junior level) • Analysis)of the past season • Set)up of a)table of weakness and strength • Goal)setting for next season • Defining of next steps • Planning of physical training • Support)in)mental)training • Preparation for main competitions • Analysis)of main competitions

& Looks&very&ambitious&`&but&we&are&lucky&to&have&a&lot&of&former&elite&runners&as&personal&coaches.& & Personal/coaches&are&one&of&the&columns&of&Swiss&orienteering.&There&is&a&(very&ambitious)&guideline&what&the& personal&coach&should&do.& National&coaches:&3&for&elite,&3&for&juniors,&1&for&youth&development.&There&is&no&100%&job&in&coaching,&numbers& in&chart&(130%)&are&split&up&between&different&people.& Junior&athletes&have&national,&personal&and®ional&squad&coach,&who&should¬&interfere.&

! Folie&11&

Support structure (Fördergefässe)

& (To&the&right:&number&of&athletes.&At&the&bottom:&age)& & Support&structure:&Ausbildungsverein&is&for&clubs&which&are&too&small&for&organizing&own&training&for&their& youth.&Open&for&all&interested&young&people.&

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& Folie&12& Support structure: (NLZ) national training centers (since 2011) • it’s an offer (not compulsory) for age 17+ • not only for the member of squads also for athletes behind the squad • Bern (Simone Niggli) / Zürich (Käthi Widler) • program made for top level athletes

&

There&are&2&national&training¢ers&(NZL);&2&`&since&2011& The&National&training¢ers&are&open&for&all&with&elite&focus.& Located&in&Zürich&and&Bern.& 5&trainings&each&week&(2&strength,&1`2&o`trainings,&1&physical&training&on&the&track)& The&coaches&are&paid&for&organizing&the&trainings&(relatively&small&amount;&around&80&Euros& for&a&o`technical&training)& 3`4×&a&year:&HTHS&trainings&(High&technical&high&speed&training)& The&athletes&have&to&pay&an&annual&fee&to&be&part&of&the&national&training¢er.&It&you&are& not&in&the&squad&around&450&euro/year.&Half&for&member&of&squad.& & National/training/centers&in&Bern&and&Zürich&:&program&is&open&for&all&with&elite&focus&(17+),& training&plan&suitable&for&Elite&runners& There&is&an&annual&fee&for&the&training¢er,&about&200€&for&squad&members,&double&for& ordinary&people.& & Folie&13& & Support structure: (NLZ) national training centers

Trainings per week: 2 strength trainings 1-2 orienteering training 1 physical training on track 3-4 times a year HTHS-Trainings: High technical high speed (most time: middle distance training competition)

&

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Folie&14& &

Youth development concept

& &

New&law&for&sports&promoting&from&the&Swiss&government:&More&money&for&youth& development,&but&each&federation&must&make&a&plan&for&how&it&should&be&implemented.& Based&on&this&a&project&group&headed&by&Matthias&Niggli&was&formed.& & Youth/development/project&(Nachwuchsförderkonzept)&was&established&2&years&ago:& More&money&was&available&from&the&government&but&only&if&you&had&a&project.& Goals&for&Elite&are&higher&than&for&the&youth&because&Swiss&aim&for&long&athlete&development.& Winning&medals&is&first&a&real&goal&in&elite&sport.&Junior&medals&are&won&then&anyway…& & Folie&15& &

Topics

• • • • • •

Background Goals of swiss orienteering Athlete Pathway Potential of Athlete Support Structure Coach Education

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Background • new law for sports promoting from swiss government • demand of new concepts from sports federations • project group of Swiss Orienteering lead: Matthias Niggli project team: Irene Müller-Bucher (Focus O/M), Kurt Schmid (Focus physical training), Patrik Thoma (Focus O-technic and structure)

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Goals Swiss Orienteering has strategic goals for foot-o: • Swiss Orienteering is among the top 3 nations. Regularly win of medals. Focus also on new disciplines • For youth and junior: placement in top 5 in nationranking on youth european champs and JWOC

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`&We&don't&go&every&year&to&the&JWOC&terrain&to&make&an&optimal&preparation&`&we&have&long& term&goals& ! & & & & & & & & & 219

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Athlete Pathway

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Athlete Pathway Based on the system of Canadian Sport for Live the so called LTAD (Long Term Athlet Development) defines different stages: • • • • • • •

25 Jahre: be World Class 13-: Active for Life

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Athlete Pathway

Schwerpunkte und Entwicklungsstufen

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Athlete Pathway

Schwerpunkte und Entwicklungsstufen

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Potential Junior squad - strengths • fast adaption to differet types of terrain • good O-technical base • willingness for training Junior squad - weaknesses • application of technical mental processes in critical situation • handling of pressure • capacity for high training loads; physical performance for the whole team • knowledge and application of mental skills

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Potential regional squad - strengths • good O-technical base • knowledge of mental topics regional squad - weaknesses • not everybody understands the contours • capacity for high training loads; physical performance for the whole team • mixing up of mental topics

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Potential targets/action national junior squad: • Consolidate mental-technical processes • Handling of pressure • Work on physical base

targets/action regional squad : • Establish of the mental workbook • Work on physical base

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Support structure

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Support structure regional squads (10): • education levels: Training to Train, Training to Compete • 6-8 Training-Weekends / 1 Trainingcamp • youth cup Swiss Orienteering • trainingcamp also abroad • taking part in selection races of Swiss Orienteering • age: 15-20 • selection Tool: OL-PISTE • employment of a well educated coach (Berufstrainer Swiss Olympic)

& "Regional&squads"&`&maybe&one&of&the&best&things&that&exist&in&the&Swiss&orienteering&landscape.&&Training&to& train&`&training&to&compete.&Try&to&have&employment&of&well&educated&coach&in&each®ion&(first&level&of&Swiss& Olympics&coach&education).& Members&of®ional&squads&have&typically&good&o`technical&base&and&knowledge&of&mental&topics&(but&may&mix& up&the&mental&topics).&Not&everybody&understand&the&concept&of&contours&and¬&all&have&capacity&for&high& training&loads.& & 10/Regional/Squads&(for&26&cantons)&are&base&for&the&youth&development,&competition&between®ions,&only& selected&runners&in®ional&squads.&Runners&can&stay&in®ional&squad&until&20&if&they&are¬&in&Junior&squad& and&also&qualify&for&JWOC.&Regional&Squad&is¬&included&in&the&budget.&

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Talent scouting process PISTE

PISTE: (prognostic interactive systematic trainer evaluation/assessment) • physical test: 3000m • cognitive test: - e.g: sprint map: shortest route • Cross section of relief

• combined test: O-400: learning by heart and drawing 4 controlls • questionnaire about the technical skills and the attitude of the athletes • competition results • compulsory to get a swiss olympic talent card (e.g. needed for go into a sports school)

& Combination&of&physical&test,&theoretical&o`technical&test,&questionaire&about&technical&skills.&Also&a&tool&to&find& out&about&weaknesses&and&strengths&of&the&athletes.&& This&test&is&done&every&year&for&all&athletes&in&the®ional&teams&and&all&athletes&who&want&to&join&a®ional& team&(different&map&every&year&in&the&cognitive&test).&& "Swiss&olympic&talent&card"&based&on&this&test.&There&are&three&levels&of&"Swiss&olympic&talent&card";&typically& medium&level&when&you&are&in&the®ional&team.& Also&did&a&test&at&the&junior&team&with&respect&to&the&questionaire&about&technical&skills:&E.g.&"Good&at&contour& reading?&Good&at&compass&running?".&Runners&and&coach&fill&out&independently,&compared&afterwards.&

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Talent assessment

(used already in regional squads)

• Competition and Training Analysis • Weaknesses – Strengths – Profile (OLMU)

• Goal setting • Actions

& Based&on&the&testing,&you&get&a&talent&assessment;&Weaknesses,&strengths,&profile.& Selection/tool:&PISTE& Is&obligatory&by&the&federal&institute&of&sport,&consists&of&physical&and&cognitive&tests,&a&questionnaire&and& competition&results.&Test&must&be&taken&every&year,&different&cognitive&tests&every&year.&Necessary&for&access&to& regional&squad&and&Swiss&Olympic&Card&(required&for&sports&schools)&

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Name:&

Einschätzung :&Monat/Jahr:

status&quo& target&&&&&&&&&&&&&&&&&&&&&&&&&&&&&& (ist) (soll)

&Assessment&by&&&&&&&&&&&&& personal&coach&&&&&&&&&&&&&&&& Target&2012&/& (Soll@Ist@Vergleich) Zielsetzung&2012

Actions&2012

Longterm& Priority Goal 1(hoch) -3

Allgemein

Einzelmedaille&an&WM

Motto:&Stärken&stärken& und&Schwächen& schwächen

O_allgemein O_Routenwahl_Erfassung O_Routenw_Entscheidung

Orientieren

O_Navigation O_Gedächtnis

O_Kartenhandling

O_Fehlermanagement

O_Fehlermanagement

O_Auswertung Physis Physis

Physis

allgemeine&Kraft&gut&(Rumpf,& Arme&etc.)

Physis

spezifische&Kraft&gut

Fahrtechnik_allgemein

Fahrtechnik&allgemein&gut meine&Fahrtechnik&führt&weder& aufwärts&noch&abwärts&zu& Assessment,by, Zeitverlust

Athlete status,quo Fahrtechnik&Gleichgewicht

Fahrtechnik

Fahrtechnik_allgemein runder&Trittb&hohe&Kadenz Fahrtechnik_Gelände effiziente&Fahrweise&bei&Nässe,& Fahrtechnik_Oekonomie Schlamm,&Sand,&etc. Fahrtechnik_Kurven ich&weiss&warum&ich& Fahrtechnik_Gleichgewicht Spitzensport&betreiben&will Mental_Motivation&generell Fahrtechnik_Oekonomie hohe&Trainings@&und& Mental_Motivation Wettkampfmotivation Fahrtechnik_Oekonomie Mental_Motivation,generell Mental_Motivation Mental_Selbstvertrauen Mental_Zielsetzungen Mental_Emotionskontrolle_ Mental_Aufmerksamkeits_Steuerung Mental_Aufmerksamkeits_Steuerung Material Material U_Arbeit U_Arbeit U_persönlich U_Trainingsmöglichkeiten U_Betreuer U_Team U_Trainingsplanung U_Medizinisches U_Ernährung U_Karriereplanung Fahrtechnik_Oekonomie

Mental

Leistung Fahrtechnik

Fahrtechnik_Gelände Topic Fahrtechnik_Kurven Fahrtechnik_Gleichgewicht

Umfeld

1 wöchentl.&1&Gedächtnis@ Training&mit&Karte

gute&Gedächtnisleistung kann&Karte&optimal&falten,&damit& alles&relevante&sichtbar&ist&und& möglichst&wenig&und&einfach& umgefaltet&werden&kann hat&gutes&Sensorium&für& kritische&Wettkampfsituationen& und&die&dazugehörende& Strategie kann&bei&erkanntem&Fehler& effiziente&Fehlerlösung& umsetzen die&Wettkampfanalyse&dient&zum& Erkennen&von&Staerken&und& Schwaechen vielseitige&Grundlagenausdauer

Physis

Physis

MateJ rial

Mental

erkennt&schnell&und&vollständig& die&möglichen&Routen kann&die&Routen&effizient& bewerten&und&entscheiden ist&bei&komplexer&Navigation&auf& der&Karte&immer&einen&Schritt& voraus:&Gedankenhorizont&vor& Sichthorizont

hohe&Schwellenleistung gutes&Tempogefühl&/&Kennt& Pulswerte absolviert&monatl.& Testrunde/strecke Körpergefühlb&findet&optimales& Gleichgewicht&zwischen& Belastung&und&Erholung

Physis

Weltmeister 1

2

2

1

1

30@45h&pro&Monat

mehr&Bikerennen&fahren

Sportarten&diversifizieren???& intermittierende&+&Intervall@ Formen

35@50h&pro&Monat

2

mehr&Bikerennen

kennt&Pulswerte&in&Training& und&WK Teststrecke&in& Intervalltraining&einbauen:&4'

1x&pro&Woche&Krafttraining& mit&Gewichtenb&1x&pro&Woche& für&Rumpf&und&Beine kurze&Steile&Anstiege&fahren& mit&verschiedenen& Variationen&(grosse&Gänge& und&auch&Schnelligkeit) &Themenliste&weiter& "abarbeiten" spezifische&Einheiten&für& Technikb&einmal&pro&Woche& in&Training&einbauen&(10')

Goal

1

2

2

2 1

1

1x&pro&Woche&auf&Rennrad& Fahrtechnik,allgemein,gut mit&hoher&Kadenz&fahren 3 meine,Fahrtechnik,führt,weder,aufwärts,noch,abwärts,zu,Zeitverlust auch&bei&Nässe&trainieren&@@ >&Wurzeln,&Steine Kommt,mit,hoher,Geschwindigkeit,aus,den,Kurven Fahrtechnik,Gleichgewicht runder,TrittD,hohe,Kadenz effiziente,Fahrweise,bei,Nässe,,Schlamm,,Sand,,etc. ich,weiss,warum,ich,Spitzensport,betreiben,will hohe,TrainingsJ,und,Wettkampfmotivation hohes,Selbstwertgefühl Umgang,mit,Druck,kein,Problem,/,kann,Erwartungen,einordnen Umgang,mit,äusseren,Einflüssen,(Material,,Wetter,,Zuschauer,,Veranstalter), Drehbücher,für,kritische,Wettk.situationen,(Aufmerksamkeitssteuerung) beherrscht,Strategien,im,Umgang,mit,anderen,Wettkämpfern leichtes,und,robustes,Bike kann,Defekte,rasch,beheben genügend,Erholungszeit Arbeitsklima

Betreuer,begleitetD,stellt,kritische,FragenD,gibt,RatschlägeD,, Trainiert,nach,Plan hat,medizinische,Probleme,im,Griff macht,eine,Karriereplanung,bezüglich,Sport,,Beruf,,persönlicher,Situation

Comparie! How to get there? &

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Coach education J+S coach courses for Orienteering Swiss Olympic coach education program (2 levels) Irene Müller works as a «coach scout» and coaches the coaches Many possibilities to contact experts also from BASPO (federal institute of sport)

& Coach/education:/& Important&that&all&coaches&have&good&education,&and&that&all&(regional&squad)&coaches&have&the&same&approach.&

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Coach education Average «lifetime» of an orienteering coach in Switzerland: ~5 years No full-time employment Good pool for trainer among regional squad coaches

Advantage: Continuation if one retires from his job as a coach

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Swiss&Olympic&coach&education&program&(2&levels)&`&Note:&Need&for&coaches&on&high&level&in& order&to&get&funding&from&government,&extra&motivation.& Irene&Müller&works&as&"coach&scout"&and&coaches&the&coaches&& & Yearly&education&sessions&(2&days)&with&all®ional&squad&coaches.&Goal:&To&spread&the& knowledge&and&guarantee&that&all&squads&have&the&same&approach&and&same&"language"& Average/"lifetime"/of/an/orienteering/coach/in/Switzerland/is/5/years& No&full`time&employment& & & & & & & & &

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Physical training recommendations

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Training&recommendations&from&the&Swiss&orienteering&federation.&Interesting&to&see&the&high& amount&of&mental&training&recommended;&150&hours&at&a&year&at&the&age&of&23.&But&Okle& highlights&that&he&seldom&sees&mental&training&reported.& Question:&Why&so&little&training&with&map?& Answer:&Because&when&you&live&in&Switzerland,&you&have&little&demanding&terrain,&and& therefore&o`technical&training&typically&in&training&camps&and&competitions.& Some&discussion&here&about&the&low&number&(only&100&hours&orienteering&recommended&for& 23&year&old&athletes)& Note!&When&you&are&in&a®ional&squad,&you&have&to&use&Swiss&Orienteering's&online&training& reporting&tool.&Here&they&can&also&compare&themselves&with&averages&etc.& & Training:/ Usually&no&good&orienteering&training&terrains&near&to&runner´s&homes,&so&the&running& training&is&much&more&than&the&orienteering&training.& & & & & & & & & & & & &

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Physical training per week

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Technical mental project «PsychOL»

• What’s the topic? • What’s the goal? • How to get there?

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PsychOL/

Become&aware&of&your&technical&application& Goal:&Develop&and&apply&a&script&that&works&in&all&conditions.&To&be&used&in&training&and&competition.& Start&with&a&detailed&description&of&your&plans,&reduce&it&in&4&steps&to&3`7&words&that&mean&something&to&you,& not&necessarily&to&anybody&else.& Example:&route&choice:&produce&a&concept&for&what&to&do&when&you&choose&your&route:&“point`line`point”& The&process&of&producing&a&good&script&might&be&a&task&for&winter,&to&be&tested&at&the&first&training&camps&in& spring.& Juniors&have&to&do&it&every&year.&Elite&runners&probably&already&have&it&from&their&junior×.&Difficult&to&do& with&younger&athletes.&

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What’s the topic? • to be aware of your technical application Schlussphase

Mittelphase

preparation

Startphase

(compare to the scheme)

analysis

Umgang mit Störfaktoren: -Gegnerkontakt -Fehlerkontrolle -Weitere Störfaktoren (Umfeld, Druck, Zuschauer, Speaker, etc.)

disturbance

Vorbereitung lang: -Vorwoche -Vortag

Vorbereitung kurz: -Im WKZ -Am Vorstart

Anwendung OL-Grundtechniken: -Erfassen komplexes Relief -Grob-Fein Orientierung -Kompasshandhabung -Routenplanung

Nachbereitung lang: -Am Abend -In der Folgewoche

Nachbereitung kurz: -Im Ziel -Im WKZ

basic technics Auswertung => Massnahmen => Ziele

analysis – goals 3 actions

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Motivation:&To&be&aware&of&your&technical&application&(compared&to&the&scheme).&Mental&training&is&always& combined&with&basic&technics&of&orienteering&(compass,&relief&reading,&route&planning&etc.).&Has&been&used&in& Swiss&orienteering&for&around&10&years&`&is&used&actively&among&junior&national&team&members&today.&Elite& national&team&athletes&have&used&it&earlier,&but&may&have&a&somewhat&different&approach&today.& How&to&execute&it:& & The&first&year&the&main&theme&to&concentrate&on&for&the&juniors&on&the&PsychOL&program&is&compass& The&goal&is&to&develop&and&apply&a&script&to&read&a&better&technical&stability&and&to&apply&this&stability&in&critical& situations&in&competition.&It&doesn't&help&if&you&are&stable&at&18&control&and&get&lost&at&2&controls&`&you&can't&win& a&competition&that&way& How&to&get&there?& Description&of&status`quo&of&your&general&technical&process.&Have&to&write&down&how&you&orienteer;& you&process&(in&general;¬&for&specific&forest/case).&For&some&this&is&hard&work,&even&if&they&do&it& every&weekend.&Some&have¬&reflected&how&it&works.&Typically&on&1`2&A4`pages.&& Now&they&make&a&strength/weakness&profile,&and&based&on&this&choose&a&topic&(e.g.&compass&running& or&route`choice)& Write&down&how&the&"as`it`should`be"&technical&process.&Might&need&more&than&one&attempt&to&get& this&right& Shorten&this&down&to&only&3`4&sentences.&Shorten&further&down&to&only&a&few&words&`&"an&anchor"& Development&of&a&"script"&based&on&the&description& Internalize&the&script&(visualization,&"monologise")& Apply&the&script&in&training&and&competition& & & `>&Looks&easy,&but&hard&work&to&get&this&to&work&in&a&critical&situation.& & `>&Usually&do&this&in&winter&time&to&have&it&ready&before&the&spring&season&and&be&able&to&test&it&on&first&training& camps& `>&Takes&quite&a&lot&of&time&to&learn&doing&this&in&a&good&way&`&and&especially&using&it&in&the&forest& `>&Important&to&use&this&technique&in&the&areas&where&you&are&weak& `>&Most&say&2&years&later&that&"it&has&supported&me&in&the&technique"& 229

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What’s the goal?

• To develop and apply a script, to reach a better technical stability and to apply this stability in critical situations in competition

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How to get there? • Description of status-quo technical process • Choice of the topic (strength and weakness profile) • Development of the «as-it-should-be» technical process (target) • Development of target description of the technical process • Development of a script • Internalise of the script (visualisation, monologise) • Apply the script in training and competition

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How to get there? • Choice of the topic (strength and weakness profile)

• E.g. Planning of a route

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Presentation*7*T*Charly*Boichut,*FR* ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! ! !

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Folie 1

Coaches Conference France

Folie 2

WHO I AM

Charly Boichut, 29. 2003-2007: Sport university St Etienne

Athlete (Junior team + Elite center)

2007-2009: Coach education nat. sport institute (INSEP)

Assistant coach U18 team

Sep 2009: Full time O’ federation - ~60% volunteers education - ~40% high level (mainly ass. coach U18 team) Oct 2013: National coach

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IC O

I W

O’ Federation 8300 mem ers (licence system) BU SUI EN C E AU F A

41290 43094 78866 83870 1 00

m m m m m

here are appro imately the same num er of orienteers in France (8300) as in S it erland, C ech epu lic or enmar , ut the country is much igger, so the mem ers are really spread.

Folie 4

IC O

I W

21 clu s, more concurrents than partners. 614 Foot’O events of hich 244 recogni ed for national ran ing. 420 maps in 2014. any access pro lems. Almost un no n ( ut improve ith middle school). Almost no media (sometimes local press).

Orienteering is almost un no n in France - and there is almost no media. But during the middle school orienteering is starting to go into the schools and orienteering gets etter no n - although only as a school su ect. here are many maps, ut there are ig access pro lems.

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Folie

IC O

I W

French O’ as almost nothing 2 years ago. But some fe clim ed steps to gold and no e are invited here No : o to capitali e on the no -ho of those fe , so that all federation enefits from and to maintain ithin top nations

ain challenge: use the no ho of the successful French orienteers. Folie 6

MMA

A

O

O

A I A IO

2- O IEN EE IN FE E A ION 3- F ENC 4- AI

EA S AININ S

UC U ES

- IN I I UA SI UA ION + 6- P I OSOP

+S

AININ

ON POIN S

234

AA

Folie 7

A

O

O

A I A IO

A

O

O

A I A IO

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or s Mns r e ons (22+ 13+ ) e ar en s (96+ ) o ns (36 2+129)

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A

O

O

or s Mns r

A I A IO

Fe era on (8300 lic)

Co

e ona (20)

Co

a ( 4)

C

s (21 )

e ons (22+ 13+ ) e ar en s (96+ ) o ns (36 2+129)

Folie 10

A

or s Mns r

Nat otery or s F n

+ Sponsors ?

O

O

A I A IO

Fe era on (8300 lic)

Co

e ona (20)

Co

a ( 4)

C

s (21 )

236

e ons (22+ 13+ ) e ar en s (96+ ) o ns (36 2+129)

Folie 11

A

O

O

A I A IO

Support to sport is not mandatory (o n policy). Each level is independant. Funds can also e ona go to: Co (20) - Athletes - raining centers a Co C

( 4) s (21 )

e ons (22+ 13+ ) e ar en s (96+ ) o ns (36 2+129)

Organi ation: many regions and departments. ifferent support y the regions. Folie 12

A

27

:

O

O

A I A IO

for sports e uipments ( ut not O maps) for associations (pro ects, employment, )

Nat otery or s F n

Co

e ona (20)

Co

a ( 4)

C

s (21 )

In France the sport ministry has much money for sport e uipment, ut orienteering maps are not seen as sport e uipment y the ministry.

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A

O

10 190 20 30

A I A IO

Sport at school is within Education Ministry.

or s Mns r

2 0

O

O’ is often practiced at middle school.

- 4 goals : Sport for everyone igh level sport Sportmen protection Employment + volunteers education

to finance actions (mostly through federations) to pay o n functionaries

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A

O

O

A I A IO

or s Mns r

Among functionaries, ~3000 sport professors . ecruited y e am, (almost) for all their or ing life. ~1400 or directly for inistry ~16 0 or inside federations: o echnical director o National coach o echnical advisor

any functionaries have a life contract as sport professors hich has advantages (security) ut also disadvantages (too much comfort for those).

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A

O

O

or s Mns r

A I A IO

Fe era ons

4-years contract, evaluated (modified ) each year. Contract sets o n goals ithin 4 goals of inistry, and defines e act support for each of them (money + sport professors).

Folie 16

A

or s Mns r

O

O

A I A IO

Fe era ons

For high level, inistry recogni es and supports only reprensative enough disciplines (S iO is not). ithin those disciplines high level athletes: andatory health tests andatory study pro ect (adapted ) - Possi le financial support

he sports ministry decides a lot a out goals of the federations - these are important for the support. S iO is not representative enough for the ministry to support it financially. here are mandatory health tests for athletes in the team - even for top athletes living in foreign country.

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MMA

1- ENE A SPO O I

I

3- F ENC 4- AI

O

ANISA ION

F

A IO

EA S AININ S

UC U ES

- IN I I UA SI UA ION + 6- P I OSOP

AININ

+S

ON POIN S

F

A IO

AA

Folie 18

O I

or s Mns r

I

Or en eer n Fe era on

329 , of hich 247

oal nation

th

for high level (FootO+

BO).

9 sport professors (soon 8 ): 1 echnical director 1 National coach 7 technical advisors: o 4 high level (teams + training centers) o 2 development o 1 volunteers education

he goal is to e among the 6 est nations (according to medals). A ig part of the federation s udget is from the ministry, ut they get less and less from year to year.

240

Folie 19

O I

I

F

A IO

Or en eer n Fe era on

Budget 1,1 (including 329 from ministry) Sponsors only oname e uipment 3 employees (secretary tas

s, accountant, communication)

Board 17 elected persons, 1 in charge of high level ( ut no direct representation). echnical director al ays sits in and advises.

Folie 20

O I

I

F

A IO

Or en eer n Fe era on

On high level apects, sport professors are almost independent. hey do a huge part of the or . ecisions are ta en as a team, ith final ord to echnical director. On some aspects ( udget, team composition, ), the person from the oard has to validate.

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Folie 21 O I

I

F

udget 421 47 42 30 31 271

A IO (247 ministry 143 Fed. 31 athletes)

personnal support athletes support to training centers mandatory health tests doctors physios (for teams) teams:

(37 10 0) (30 12 0) (17 13 0) (1 16 0) (148 92 31)

o 131 o 41 o 41 o 8

Elite (FootO) Junior (FootO) U18 (FootO) BO (all ages)

(94 19 18) (22 14 ) (22 14 ) (10 4 3)

6 7 10 6

+14 +12 +10 +16

he igh level udget is of 421.000 Euro year (including BO). Support from the sport ministry is 329.000 Euro year from this 247.000 Euro year for high level orienteering (com ination of FootO+ BO). A significant part of udget comes from athlete licenses. he total udget is 1.1 Euro year (including the 329.000 Euro year from the ministry of sport). Folie 22 O I

I

F

A IO

Financial rules: orld or European Champs: athletes pay nothing Cup: athletes pay their travel to the hosting country C: 7 day + 16 night + 80 if travel y plane e

days with plane

same rules for all athletes whate er the a e or le el

Financial rules are the same for all athletes, hatever age or level, ut this may change. But for the very est athletes there is other financial support. he costs for the athletes depend on the participation in team events, there is no all-in fee li e in SUI, EN, ...

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1- ENE A SPO

O

ANISA ION

2- O IEN EE IN FE E A ION F

CH

4- AI

AM AININ S

UC U ES

- IN I I UA SI UA ION + 6- P I OSOP

+S

AININ

AA

ON POIN S

Folie 24

F

M Andr

CH

AM

O ea

6 +16

(all ages)

8

ermet (sport professor) + 3 volunteers

30 1-1 2 28-29 3 + 18-19 4 30 4-3 4-7 23-24 7-1 6 30 6-6 7 1 -23 8

a s co

C (F A) est races (F A) WC ( UN) C (C E) est races (F A) M OC (PO ) C for youth (C E) WM OC (C E)

e

ons

3 + 3 + 3 + +7 6 +8

a s C

BO-team: some athletes may split from the others and ma e their o n team to get more sponsors.

243

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CH

ea

AM

10 +10

(1 -16-17, + 18 for E OC)

41

Benoit Peyvel (sport professor) + 1 assistant paid 130 day ( + 2 volunteers (1 oman ) 21-24 11 20-23 2 11-12 4 24-29 6 9-13 7 26 10

C (F A) C (F A) est races (F A) OC ( O ) C (F A) est races (F A)

a s co

e

ons

C)

all all 8 +8 all

a s C

E OC: no results goal

he main focus in the U18 team is training camps all of them ithin France, ecause there are many different types of terrain in France. here are no result goals at E OC the important thing is to learn. oo ing at the U18 team, 2 are in the training center in Fountaeine leau, are in recogni ed clu s, 8 in secondary school, personal . Folie 26 F

CH

AM

n or ea

7 +12

(18-19-20)

41

Olivier Coupat + Simon eroy (sport professors) + 1 volunteer inter (6 2-4d) 11-12 4 + 2 -26 4 27 -2 6 3-11 7 28 7-3 8 8-11 10

a s co

C (F A) est races (F A) C (NO ) WOC (NO ) C (F A) C( E )

e

ons

all (+Elite) 6 +6 6 +6 +10 ma

a s C

J OC: top30 goal

In inter there are appro . 6 2-4 day training ee ends together ith the senior national team important. It as o served that mi ing uniors and seniors at the C is very good to see hat is re uired at the top level. One summer C is in Scandinavia to get used to this type of terrain. oal in J OC: op 30. his represents hat is deemed necessary to e good at the senior level. 244

Folie 27 F

CH

e ea

AM

6 +14

131

Charly Boichut (sport professor) + 1 colleague (competition) or 1 assistant paid 130 day ( C) + 1 volunteer coo (some C) Not only coach: early udget, program, selection criteria ravel, accommodation, rented vehicules, food C program, course setting, controls, analysis E uipment, getting and printing maps Pic ing team, formats, relays, changes raining advices, eeping contact, e plaining choices + time for long-term strategy thin ing

here is a pro lem that there are fe er and fe er omen hen going up through the age system. A lot of tas s to prepare, ust li e ade for C E: hen I arrive at the competition it is almost li e to e on holiday. Some times I thin I am too much in the present. I have to thin a out the future strategic choices etc. , ut it is seldom that there is time. Folie 28 F

CH

e ea

AM

6 +14

131

Charly Boichut (sport professor) + 1 colleague (competition) or 1 assistant paid 130 day ( C) + 1 volunteer coo (some C) inter (6 2-4d) 11-12 4 19-2 4 1-8 6 14-21 7 29 7-8 8 3-9 9

a s co

C (F A) est races (F A) C( B ) WC (NO +S E) C( B ) WOC ( B ) C (S E)

e

ons

all (+Ju) +8 +8 4 + 4 + ma

a s C

(+ coach on e tra C comp here athletes pay their o n costs)

Everything is a out preparations for OC. For the sports ministry the orld Cup does not matter only the orld Champs count and may e the European Champs. his is hy e ill not go to the orld Cup final. If the athletes are prepared to pay everything, it might e O to go to a orld Cup. Instead of orld Cup e prepare for ne t years OC. OC ualification is different from year to year. 201 : orld Cup (NO +S E) 245

Folie 29

F

CH

AM

eams are focus on competitions + specific C to prepare them (+ terrain li rary for younger). aily training is not their matter. It is responsa ility of training centers, clu s ( ), or athletes themselves. Coaches chec training of each athlete, and if necessary advise. Individual contracts set o ectives and training focuses.

he national team coach is not responsi le for the daily training of the athletes, ut they chec it and advise if necessary. Folie 30

MMA

1- ENE A SPO

O

ANISA ION

2- O IEN EE IN FE E A ION 3- F ENC AI

EA S AI I

C

- IN I I UA SI UA ION + 6- P I OSOP

+S

AININ

ON POIN S

246

AA

Folie 31

AI

C

AI I

C

s

8300 orienteers 21 clu s 40 pers clu (avg) ifferent interests (family, leisure, other sports such as adventure racing ), so competitive sport concerns only fe . Almost no employee (or very partial o ), ecause of interest vs cost and la on diploma. olunteers have to underta e training, added to administrative tas s and organising competitions.

Clu s are not a le to offer high level training they can only (a fe of them) prepare youth for training. A ne ritten method a out ho to learn orienteering in the youth as developed. Folie 32

AI

C

AI I

C

s alf of clu s organise almost no training.

87 clu s have official O’school , hich meens 1 O’training ee for youth Only fe organise more (incl. physical training). are recogni ed y federation for proposing at least 4 trainings per ee (of hich 2 technical), for at least 4 teenagers orienteers.

lu s are not a le to offer hi h le el trainin the can only for some prepare youth for that.

247

Folie 33

AI

AI I

e ona ro

C

s

n so e re ons

Focus on 14-18 years old (sometimes younger). Not properly for daily training, as regions are large (and soon even larger ).

ainly for holidays’ C, sometimes ee -ends. 3 times a year (off-season) meetings y uarter of France.

Only preparation to hi h le el.

Folie 34

AI

AI I

C

ra n n cen ers

ate 90’s: France Elite training center esta lished in Saint Etienne. It as our flagship hich has een very important ( ut may e is not that important anymore). he C as may e even an inspiration for elite training centers in enmar and may e also Finland No there are 3 national training centers.

248

Folie 3

AI

AI I

ra n n cen ers Andr

C

o h

Fon a ne ea

ermet + 1 assistant

1 +13 16-22 years old (12 are 16-18, at secondary school) ainly

BO, ut also FootO (2)

ee ly training: 1 O’ + 2 running + 1 alternative

2 from the U18-team are at this center.

Folie 36

AI

AI I

ra n n cen ers

C

n or

C er on Ferran

Simon eroy (coach) + Jean-Paul osotte (admin.) +4 (3 +3 coming year) 18-22 years old (university) ee ly training: 1 O’ + 1 running + 2 strength + O’ or og on some ee -ends + 1 C ee in Portugal (incl. PO )

249

Folie 37 AI

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C

ra n n cen ers

e

enne

Olivier Coupat + Benoit Peyvel 4 +7 (3 +7 coming year) 20-30 years old (university or at

or )

Only 3 live in St-Etienne (and only 1 ne t year ). All others are in yon ( travels for O’), learning engineering, ith adapted studies.

Used to live and train together, ut no only 3 live in St Etienne, from ne t year only 1. All others live in yon (learning, engineering ith adapted studies studies is the reason for going to yon). he idea ehind a training center is that athletes should train together on all trainings if they are not in ured sic etc., ut this is a challenge no ith many living in yon, therefore only O-training is o ligatory no . here is no special accommodation for athletes they live in their o n appartment. he center is only a out training. uestion: o ill the pro lem at St-Etienne center ith only one living there e addressed in the future Ans er: e have to consider that. ay e more focus on Fountaine leau training center ay e move partly to yon No coaches go partly to yon to organi e the trainings. A challenge: 40 EU local support (only in St. Etienne ) Folie 38 AI

AI I

ra n n cen ers

C

e

enne

ee ly training: 1-2 O’ + 1 running + 2 strength + O’ or og on some Saturday + 2 C ee s (1 in Portugal ith PO + 1 other) Budget: ~70

coaches paid y ministry

Incomes 24 ministry+Fed 40 local support 2 athletes 4 refund on travels y Fed e uipment (incl. maps) 8 medical E penses ~1 4 mental coach 27 vehicles 16 training (incl. C)

250

Folie 39

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C

ersona s r c re ost or less half of French teams’ mem ers are not in an effective training structure. Some are in an athletics clu , others train alone. eams program is even more necessary for them, ut also Scandinavian clu s.

Folie 40

AI

AI I

C

e Cen er

e ea

n or Cen er

n or ea

o h Cen er C

s

ersona s r c res

ea e ona ro

251

Alone Other runners Family School Athletics clu Scandinavian clu s

Folie 41

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C

U18 team (10 +10 ): - 2 in outh Center Fontaine leau in recogni ed clu s - 8 in secondary school offering e tra O’training personal

Folie 42

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AI I

C

E ample: uilhem Elias (1 o u e h Fr Sa Su

2 E OC gold)

Intervals (athletics clu ) O’ training (clu ) Core training (alone) O’ training (father) (3 4) O’ comp. (clu father) (1 4) O’ training (regional group father)

252

Folie 43

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E ample: o u e h Fr Sa Su

C

athieu Perrin (17 8th

E OC)

O’ training (school) O’ training (departemental committee) Intervals (school) + Core training (clu ) O’ training (clu ) (1 2) O’ comp. (clu family) (1 2) O’ training (regional group family)

Folie 44

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AI I

C

Junior team (7 +12 ): - 1 in Elite Center St Etienne - 7 in Junior Center Clermont-Ferrand - 2 in recogni ed clu s - 4 in secondary school offering e tra O’training personal (of hich 3 already in yon ill enter Elite Center St Etienne in Septem er)

253

Folie 4

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C

E ample: Arnaud Perrin (19 8th Sp J OC) o u e h Fr Sa+Su

Athletics drills Intervals ( ith other athletes) O’ training ( ith Elite Center) Jog Bi e S i (1 3) O’ training (team) (1 3) O’ comp. (clu family) (1 3) Jog Bi e S i (family)

Folie 46

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AI I

C

Elite team (6 +14 ): - 9 in Elite Center St Etienne - 1 in Junior Center Clermont-Ferrand - 10 personal

254

Folie 47 MMA

1- ENE A SPO

O

ANISA ION

2- O IEN EE IN FE E A ION 3- F ENC 4- AI I

EA S AININ S

I I

A

I

6- P I OSOP

UC U ES

A IO

+S

AI I

AA

ON POIN S

Challenge: ifficult (or nearly impossi le) to get a part-time o in France. Frederic ranchand had to move to Finland in order to get a part-time o as engineer. Earlier you could have a full time o at the military do to orienteering ueorgiou and onon had this type of arrangement. Unfortunately not possi le anymore. In the last years many elite orienteers or ed as teachers (officially), here they got paid, ut didn t have to the amount for hat they got paid. E.g. incent Coupat full time o , 3 ee e tra vacation. E.g. Adams i had special arrangement as teacher here could do a lot orienteering. ery difficult to eep high level after studies are finished. Note: his is same situation as as descri ed in C E yesterday. Folie 48 I

I I

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I

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1 in Junior Center Clermont-Ferrand: lorentin ody . Struggled to manage oth studies and daily training last inter. ecide to focus on studies and stopped high level orienteering.

255

Folie 49

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I I

A

I

A IO

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AA

9 in Elite Center St Etienne: - 7 engineering students in yon, ith adapted schooling (3+4 years instead of 2+3): auriane eau isa e sia asset Emilie ac scheider Ma ime auturier o c ap ern mi u ois ucas asset .

- 2 functionaries, ith adapted o (almost no hilippe dams i . or ): m lie hatain Ne t year: Am lie half-time PE teacher, Philippe full-time school teacher.

Folie 0

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I

A IO

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Elite Center training asis - Students add some individual sessions in yon, and some fe C (during holidays). - Am lie + Philippe add individual sessions in St Etienne, and several C to rea routine (+ in case of sno ).

256

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A

I

A IO

AI I

AA

E ample: ucas Basset (24 2 medals

OC)

4th year engineering studies (after languages Bachelor) Financial incomes: 2 00 personal support 1800

inistry + Federation

egion

300

epartemental committee

French clu : only entry fees to competitions O

enseln: travel + local costs in Scandinavia

Parents: travel + accommodation costs in France, studies fees, flat

Folie 2

I

I I

A

I

A IO

AI I

AA

E ample: ucas Basset (24 2 medals

OC)

Age

ot (h)

% O’

Controls

% un

% Alt

17

237

40

2490

48

12

18

336

32

2 63

0

18

19

423

36

3

9

2

12

20

437

33

2 11

2

1

22

410

34

1

1

23

4 3

30

8

12

21

257

Folie 3

I

I I

A

I

A IO

AI I

AA

E ample: ucas Basset (24 2 medals Age

ot (h)

% O’

Controls

OC)

% un

uch more strength or core training (66), representing 6% of alternative training ( i s i 14%, s imming 6%, hi ing 4%)

4 days in ured, 13 days rest.

Folie 4

I

I I

A

I

A IO

AI I

AA

E ample: ucas Basset (24 2 medals

258

OC)

% Alt

e 20%,

Folie

I

I I

A

I

A IO

AI I

AA

10 in personal structure : - 1 functionary ith adapted o (almost no or ): en amin epoutre . Full-time math teacher ne t year. - 3 students: orentin ou h o leurent

Oli ier lanc ranchant

.

or ers: errine O stetar dentist a ercellotti trainees in lan ua es lestin respin fitness coach r d ric ranchand part time en ineer incent oupat en ineer . - 1 pro : hierry ueor iou

.

Folie 6

I

I I

A

I

A IO

AI I

AA

E ample: incent Coupat (29 Bron e e

OC)

Full-time engineer, ith 3 e tra holiday ee s paid to employer y egion (~2000 ) and personal support (Federation+ inistry, ~1 00 ). Athletics clu . No O’ clu in this area, O’ training only during some ee -ends or C (mainly spring): - 19 days of competition - 29 days C (French team, alone) - 8 days isolated sessions (alone or clu )

259

Folie 7

I

I I

A

I

A IO

AI I

AA

E ample: incent Coupat (29 Bron e e

OC)

ypical training ee : inter ( 10 -21 ) Spring Summer ( 3 o u e h Fr Sa Su

)

1h run + strength core training 1h20 run intervals: long (e : 7 4’) short 1h run + uphills (10 100m) 30’ run + core training athletics drills intervals: threshold (e : 3 10’) long 1h run fartle (~12 30’’uphill)

Folie 8

I

I I

A

I

A IO

AI I

AA

E ample: Fr d ric ranchand (27 Bron e e

OC)

Part-time engineer Paimio (42%). ur u training center. Financial incomes: Salary (~12000 ) Personnal support federation+ministry (4 00 ) + Paimio asti + pri e-money ( uippuliiga ) + 0 day ith army (7-1 d year)

260

Folie 9

I

I I

A

I

A IO

AI I

AA

E ample: Fr d ric ranchand (27 Bron e e

19

20

21

I I

A

22

23

24

2

OC)

26

Folie 60

I

I

A IO

AI I

AA

E ample: Fr d ric ranchand (27 Bron e e 2014: 69 O’ competitions Calendar 2014 Calendar 201

261

OC)

Folie 61

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I I

A

I

A IO

AI I

AA

E ample: Fr d ric ranchand (27 Bron e e

OC)

Folie 62

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I I

A

I

A IO

AI I

AA

E ample: hierry ueorgiou (36

old

OC)

Financial incomes: 12800 personal support 10 00 sponsors (+ 000 if 10000

inistry + Federation orld Champion)

alevan asti

+ pri e money O’ ingen ( ut not in 201 )

ain e penses: 11000

C + competitions a road + 3000 training costs in S eden

2 00 physio (S eden)

262

Folie 63

I

I I

A

I

A IO

AI I

E ample: hierry ueorgiou (36

AA

old

OC)

Folie 64

I

I I

A

I

A IO

AI I

E ample: hierry ueorgiou (36

263

AA

old

OC)

Folie 6 I

I I

A

I

A IO

AI I

E ample: hierry ueorgiou (36

AA

old

OC)

2014: 37 competitions 16 days C 201 : 28 competitions 140 days C 2014: ~800h (40% O’ 3 % un 18% Alt 7% Strength) 201 : ~800h ( % O’+ un 4 % Alt+Strength) At least 3 intensive sessions per ee , of hich 1 not in forest. E :1 or e 1 sprint O’ intervals 1 uphill

Folie 66 I

I I

A

I

A IO

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AA

2 main templates : 1) As hierry, Fran ois, Philippe 700-800h 40- 0% O’ Intensive sessions almost al ays ith map 2) As amien, Fr d ric, ucas 00-600h 30-40% O’ 1 intervals on trac per ee

here are t o different training templates in the French team: he old template: hierry, Francois, Philippe: igh volume, nearly half of the training orienteering, almost all intensive sessions ith a map he ne template: Frederic, ucas, amien. ess volume, a it less orienteering, 1 interval per ee on the trac uestion: o do you compare these t o templates ith respect to orienteering technical a ilities Ans er: hierry is special he is a le to e 100% concentrated on each orienteering session. For others it is difficult to e concentrated 100% if you have that many orienteering sessions. So ith so many orienteering sessions some may even rea something as you are not 100% concentrated. For the future, focus is more on the ne template. In St-Etienne e have tried to do the same for every ody (contrary to the S edish individual approach ) may e this as a mista e

264

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1- ENE A SPO

O

ANISA ION

2- O IEN EE IN FE E A ION 3- F ENC 4- AI

EA S AININ S

UC U ES

- IN I I UA SI UA ION + HI O O H

O

AININ

AA

OI

Folie 68

HI O O H

O

OI

Bac to 90’, France as clearly outside 10 est nations. French team mem ers came mainly from athletics or army ( physical ac ground). o improve results, ichel ueorgiou ( hierry’s high priority on technical aspects to gain consistancy. A ma imum of training sessions had to include map reading (O’ or simulation ). father) put

265

Folie 69

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O

OI

HI O O H

O

OI

Folie 70

2

1 3

2

4

3 1

4 5

5

266

Folie 71

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O

OI

HI O O H

O

OI

Folie 72

Another idea to catch est nations as to ta e advantage from French climate y practicing orienteering all year round, and to eep intensive training during inter. inter

wee ends

ypical program 2000-2010: - Sa 13h: sprint - Sa 1 h: - Sa 18h: night - Su 9h: 2h-2h30 (or sometimes long relay training) No : only 1 intensive session per day, more lo speed technical e ercises, 1 relay e ercise (forest or sprint), shorter on Sunday.

raining setup in ee end training-camps 2000-2010: Prepare for the ee end E tremely tough ee end ecover after the ee end herefore no the intensity is reduced.

267

Folie 73

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O

OI

his very technical approach found echo in clu s, hich often include several teachers ithin their mem ers, especially as volunteers for organising trainings. O’ trainings often ta e aspects of educational tool, also ith advantage to satisfy almost all clu mem ers, hatever age or physical condition. Competitions reflect this, ith very detailed maps (+ large scale), and many (or fa e ).

Folie 74

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O

OI

French orienteers are used to technical courses, and e pect ant it. As coach, e have to set challenging courses. And if it is lo speed, set it harder Even if competitions are often easier

268

Folie 7

HI O O H

O

OI

French orienteers are used to technical courses and e pect ant it. As a coach e have to set challenging courses even if competitions are often easier. If it is lo speed ma e it harder. E ample: his is already a challenging course, ut athletes ould not e satisfied. Folie 76

HI O O H

O

OI

e had to deliver this

269

Folie 77

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O

OI

HI O O H

O

OI

Folie 78

270

Folie 79

HI O O H

O

OI

HI O O H

O

OI

Folie 80

271

Folie 81

HI O O H

Analysis

O

OI

alone with coach with others

oggator system ith 20 devices, mainly in Elite and Junior Center, or eams during C. Elite team: no sprint session ithout choices’ measures ready at finish. +

insplits, 2

erun

Folie 82

HI O O H

O

OI

Until they are 21, e aim to train orienteers a le to e technically sta le and efficient hatever format or terrain, even the hardest. Conse uently, most of our team mem ers are allrounders ( hierry, ucas, Am lie, ) his helped for our ma or success: - igh techni ue for - Constancy for relay - Complete s ills for

272

Folie 83

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O

OI

his training strategy is partly e plained y the very lo density of competitive orienteers in France. Our 1st or 3rd est French is as good as the 1st or 3rd est of any country. But the 8th is pro a ly ea er. And it is even orse ith the 20th

he top runners in France can e top every here, ut ehind the a solute top there are not good enough runners. Folie 84

HI O O H

O

OI

273

Folie 8

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O

OI

As e have fe talented orienteers, e must train, support and follo them closely. he est 14 years old, regarding national competitions results, are convo ed in autumn for a national test (1 physical + 1 One- an- elay). he est enter U18 team, and then enefit from individual monitoring and advices y one of the 4 coaches. he relation is even closer in training centers, a ay e strongly promote ( hen possi le).

Folie 86

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O

OI

o -density offers to talented athletes the possi ilty to get competition e perience really early, helping them to perform etter hen they are finaly enough trained. - ost French run 3 J OC (sometimes 4). - hierry ran his first OC at the age of 18. - Am lie and ucas ran their first Cup hen 19. - OC 201 ere the 6th for incent (+ 4 EOC). -

274

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O

OI

Building e perience is a real o ective. his concerns also the different inds of terrain, hich is a specific goal of U18 and Junior eams. opefully, France has so much to offer his is pro a ly our strongest point, and e try to enefit from it a ma imum.

Folie 88

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O

OI

275

WrapTUp*Discussion* Below$is$a$recap$of$the$wrapOup$discussion.$There$might$be$some$things$which$I$did$not$catch$ 100%$correct$here$as$it$was$a$complex$discussion$–$so$please$take$that$into$account$when$ reading.$ What*was*the*most*important*information*you*got*out*of*these*presentations?* Sweden:$ •

The$first$is$that$if$you$don’t$know$where$you$are$you$will$end$up$in$the$wrong$place.$The$ first$thing$is$that$it$is$important$to$know$what$you$have$to$work$with.$



You$have$to$know$why$you$do$things$–$all$have$presented$why$they$do$things.$Have$to$talk$ to$researchers$and$people$who$are$eager$to$develop$training$to$do$the$right$things$



I$think$this$conference$is$great$for$international$orienteering$–$a$great$initiative,$and$we$ will$all$go$home$and$take$with$us$the$energy$ Denmark$



Orienteering$is$maturing$as$an$elite$sport.$If$we$look$10O15$years$back$it$was$more$based$ on$feelings$on$what$one$should$do,$but$now$there$are$so$many$countries$who$work$with$ all$the$resources$possible$within$their$country.$You$really$need$to$step$up$and$deliver$a$ huge$effort$to$win$medals.$



Looking$at$economy;$it$is$not$a$necessity$to$have$the$best$funding,$but$more$with$what$you$ do$with$what$you$do.$The$important$thing$is$to$put$in$the$effort$–$and$which$routechoices$ you$do.$France$is$one$of$the$best$examples$–$a$huge$inspiration$for$many.$



It$looks$like$the$systems$around$the$national$teams$is$very$much$based$on$how$many$ runners$you$have$on$a$high$level.$If$you$have$few$runners$like$we$have$it$you$do$it$one$way$ –$if$you$have$a$lot$of$runners$you$do$it$in$a$different$way.$



Important$to$reflect$that$the$world$is$changing$all$the$time.$Have$the$possibility$to$adapt$–$ always$be$open$minded.$



Comment$about$budget:$A$budget$cut$may$be$an$advantage;$what$is$really$important$–$ you$can$then$look$at$what$is$really$important$with$regards$to$the$budget.$ Finland:$



Learning$from$each$other$is$very$important.$Both$from$different$nations$like$here$–$or$ within$the$country$or$within$the$team,$like$the$example$of$Susan$yesterday.$



Almost$all$countries$have$some$kind$of$training$centers$–$that$is$maybe$one$of$the$ keywords$–$either$centralized$or$several.$



Holistic$philosophy$in$some$way$is$important$

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France$ •

I$think$that$we$have$had$a$very$good$system$in$France,$and$now$we$need$to$capitalize$on$ it.$But$we$have$to$remember$that$it$is$important$to$have$a$good$philosophy,$but$on$the$ same$time$it$is$important$to$take$care$of$the$individual$athletes$needs.$



Remember$that$this$is$an$adventure$ Switzerland$



You$have$to$be$open$minded,$and$take$out$the$best$for$you.$E.g.$OLOPISTE$was$not$ invented$by$us$–$it$was$coming$from$the$federation.$



There$are$different$routes$to$Rome$–$e.g.$about$the$regional$squads.$Not$even$in$ Switzerland$it$is$equal$from$regional$squad$to$regional$squad.$ Czech$Republic$



We$got$an$evidence$that$orienteering$is$not$where$it$is$during$the$90ies,$it$is$really$ developing.$It$is$important$to$have$education$(which$we$don’t$have$in$CZE).$



Nice$to$see$that$we$are$using$different$ways$and$tools,$but$we$still$come$to$much$the$same$ conclusions.$Even$if$we$are$“amateurs”,$we$do$nearly$the$same$things.$



With$regards$to$economy:$The$regional$centers$are$very$important$–$on$the$other$hand$ the$“huge”$budgets$are$a$challenge$to$use$all$the$money$in$an$effective$way.$ Norway:$



Training$environment$



Education$–$structured$approach$like$SUI$ What*would*you*take*with*you:* Sweden:$$

• •

Would$be$good$to$take$with$us:$The$Swiss$education$system$



Might$not$work:$The$Danish$way$with$one$center$would$not$be$good$for$us$(but$it$is$a$ good$way$for$Denmark).$ France$$

• •

Would$be$good:$Not$have$too$many$slow,$long$sessions$(inspired$by$Denmark).$ Education$system$from$Switzerland$



Not$work:$Can$not$trust$the$clubs$–$partly$due$to$lack$of$education$ Czech$Republic$$

• •

Would$like$to$take$with$us$the$idea$with$training$centres;$this$is$something$like$we$really$ need$

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Would$like$to$put$the$human$being$more$in$the$center$of$our$work$(Swedish$approach)$



Would$not$work:$Long$training$camps;$can’t$afford$to$waste$such$long$time$(nowadays)$ Denmark:$$

• •

I$bring$home$that$even$if$we$are$very$professional$in$our$elite$work,$we$have$a$lot$of$ work$for$the$youth.$There$it$is$more$about$recreational.$The$regional$centres$in$ Switzerland$are$working$“in$a$elite$way”$–$they$are$more$about$“learning$to$compete”$ and$to$improve$over$time$–$a$very$important$thing$



Another$thing:$Finland$had$some$full$time$junior$coaches.$This$is$an$inspiration.$Maybe$ not$possible$to$do,$but$an$inspiration.$ Finland:$$

• •

Already$when$establishing$training$centres,$France$and$Switzerland$were$good$ examples.$The$next$step$in$the$regional$centres$will$be$to$put$a$little$more$commitment$ into$the$centres.$Example:$French$Frederic$Tranchand$is$attending$nearly$all$trainings$at$ training$centre$in$Finland$(more$than$Finnish$athletes)$



We$have$to$improve$knowledge$within$the$clubs,$and$try$to$speak$the$same$language$ when$talking$about$training$philosophy$ Switzerland$$

• •

What$I$would$like$to$implement$in$Switzerland$is$the$Swedish$sports$gymnasiums$



Would$not$work:$Mandatory,$centralized$system;$all$have$to$move$to$one$place$ Norway$$

• •

Structured$mental$training$approach$(Switzerland)$



Long$training$camps$(Denmark)$

Free*discussion* •

France:$First$it$was$very$good$to$be$here$–$already$to$prepare$the$presentation$was$very$ interesting.$It$is$good$to$know$why$you$do$things.$Now$I$have$a$good$overview$of$both$our$ own$system$and$on$the$other$systems.$



Question:$Will$there$be$differences$due$to$a$split$WOC?$$ •

France:$We$are$already$considering$to$have$different$types$of$training$camps.$



Denmark:$Highly$dependent$on$how$the$implementation$of$the$decision$is.$If$organized$ close$together:$Focus$the$athletes$for$one$or$two.$Harder$if$2O3$months$between$a$ forest$championship$and$urban$championship;$could$then$be$a$challenge.$I$don’t$think$ we$will$split$our$team$in$two.$Next$year$we$will$specialize$our$athletes$again,$but$in$the$ training$camps$now$all$will$do$all$types$of$trainings.$



Finland:$It$won’t$change$a$lot$in$our$system.$There$are$three$kinds$of$athletes$in$our$ team:$Those$focusing$on$terrain,$on$sprint$or$on$both.$Our$national$team$have$had$a$ couple$of$3O4O5$days$camps$only$for$sprint$(and$similar$for$terrain).$A$few$years$ago$we$ didn’t$have$so$many$sprint$competitions$in$good$quality,$and$we$decided$a$few$years$

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ago$that$we$would$increase$the$number$of$national$sprint$competitions$–$we$have$now$ 10O15$sprint$competition$with$good$quality$(and$we$also$have$separate$rankings$now).$ In$the$junior$team,$most$are$focusing$on$both,$and$that$is$the$way$we$are$going$to$do$in$ the$future.$ •

Sweden:$Training$plans$to$avoid$injuries$is$something$we$have$to$think$about$(too$many$ injured$runners;$due$to$sprint$focus?).$



Denmark:$It$seems$like$more$problems$with$stress$fractures$the$last$years.$Could$it$be$ due$to$sprint?$Or$due$to$shoes$which$are$lighter$and$lighter?$Or$due$to$running$more$on$ harder$ground?$Or$other$reasons?$ Q$Gernot:$Three$specific$key$trainings$during$the$winter$time$which$you$would$give$your$ runners$(for$the$Nov$–$Feb$period)?$$





CZE:$(1)$Terrain$intervals.$(2)$Between$threshold$run,$preferable$in$terrain.$(3)$NightO orienteering$sessions$–$really$good$for$the$orienteering$technique$



FRA:$(1)$Night$orienteering$–$a$good$point$in$our$technical$skills.$(2)$Don’t$forget$ intervals.$(3)$Core/strength$training;$ankle$and$so$on.$Time$to$work$on$it$to$avoid$ injuries$later$



DEN:$(1)$Looking$at$an$orienteer$as$a$runner,$we$are$not$running$very$efficiently.$Should$ work$on$“releasing$brakes”;$make$sure$that$you$are$able$to$run$efficiently$when$the$ season$starts.$(2)$When$it$gets$winter/cold$the$ground$gets$hard$–$more$proned$to$ injury.$Be$smart$and$focus$on$not$doing$too$much$intensive$work$which$increases$risk$ for$injury.$



SWE:$(1)$Some$kind$of$training$which$prepares$you$to$train$all$of$the$year$(2)$Night$ orienteering$corridor;$because$you$get$self$esteem,$running$economy,$technical$ knowledge$(3)$Some$strength/flexibility$training$and$some$kind$of$intervals$(4)$All$type$ of$surfaces,$all$type$of$speeds$



FIN:$Versatile$training;$Core$stability$training$and$sprint$intervals/sprint$training.$For$a$ sprinter:$Short$or$a$little$longer,$speed$intervals.$For$the$forest:$90$minute$oOtechnical$ training$in$terrain.$ Q$Binder:$Do$you$have$some$people$in$the$federation$responsible$for$core/strength$ training$where$the$athletes$can$go$and$get$help,$or$is$it$on$their$own?$$





SWE:$Yes,$we$have$Helena$Jansson’s$trainer$who$is$really$good$at$it$and$can$give$you$a$ good$plan.$



DEN:$Yes,$Monday$morning$0800,$Friday$morning$0800.$Feedback$from$Team$Denmark$ twice$a$week.$For$juniors$they$have$a$personal$2$hour$session$at$the$start$where$they$go$ through$the$athlete$and$get$an$evaluation$and$personal$program$(elite;$each$year).$



SUI:$Strength$training$guided$by$experts.$One$weekend$per$year$for$juniors$3O4$days$only$ focus$on$running$and$core$stability$



FIN:$Yes,$experts$on$core$stability,$running$etc.$in$the$training$centre.$

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CZE:$We$have$hired$coach$for$strength$training$in$Brno$for$our$top$athletes$(most$live$ there).$This$is$quite$expensive$for$us.$The$idea$was$that$they$learn$a$lot$from$him$–$ which$they$did.$Also$our$physiotherapists.$



FRA:$Coaches$of$training$centre$education$in$strength$training$with$an$expert.$ Q:$Do$you$have$a$pause$in$training$at$the$end$of$the$season?$$

• •

DEN:$There$has$been$a$break$since$WOC$–$will$start$up$again$now.$After$World$Cup$ there$will$be$a$two$month$break$where$we$only$try$to$keep$level.$



FRA:$We$say$to$athletes$that$they$should$take$a$two$weeks$break.$One$week$totally$off,$ one$week$little$training.$Often$we$see$that$the$athletes$don’t$want$to$do$this.$



SWE:$You$should$have$a$period$in$end$of$Oct$and$start$of$Nov.$Not$only$physical$break,$ but$also$mentally/reflection.$When$you$start$again$you$are$full$of$energy.$Is$an$ important$period$–$use$it$to$think$over$things.$



FIN:$Most$top$level$athletes$have$a$rest$season$after$competition$season.$Not$only$ physical,$but$also$rest$mentally.$Can$not$afford$to$have$two$months$“rest”$–$would$be$ too$much.$Know$that$many$“national$team$runners”$focus$on$Jukola,$and$the$season$is$ over$after$Jukola.$Some$of$the$best$think$that$the$season$if$over$after$WOC;$at$least$ mentally.$



DEN:$I$think$not$having$a$break$is$a$lot$due$to$tradition;$physiologically$there$are$very$ good$reasons$to$have$a$break$



SUI:$People$see$very$different$things$in$a$break.$“Simone$Niggli$had$5$days$off$training$in$ 5$years.”$ Q:$What$would$be$your$recommendation$to$the$IOF?$$

• •

DEN:$Start$thinking.$



FIN:$Now$that$decision$to$have$split$WOC,$I$would$like$to$say$to$have$knockoutOsprint$as$ one$of$the$disciplines$in$sprint$



DEN:$Main$recommendation;$how$about$thinking$about$what$is$now$and$having$a$clear$ strategy$instead$of$changing$from$time$to$time.$



FIN:$International$calendar$is$not$good$today.$We$need$fixed$slots/periods$for$races.$



FRA:$Before$dreaming$about$Olympics,$maybe$we$should$make$a$good$World$Champs$ and$good$World$Cup.$There$are$so$many$things$that$we$could$improve$based$on$what$ we$have$now$instead$of$thinking$of$the$Olympics$in$the$short$term.$



FRA:$The$IOF$must$take$care$of$the$national$teams;$we$are$going$in$the$marketing$way,$ and$forget$that$the$stars$are$the$human$beings.$



SWE:$(1)$Good$plans,$many$years$before.$(2)$Communication$



SUI:$Agree$with$FRA;$forget$about$Olympics,$establish$the$sport.$



CZE:$Forget$about$Olympics,$employ$experts,$rewrite$the$constitution.$Not$good$ decision$making$process$within$the$IOF;$let$commission$do$the$choices.$

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