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Individual Sport Coaching Clinic – Lesson Plan

Instructor: Stefano Raus Date & Time: Wed. 19.9.2018 14:15-15:45 Tutor: Tomi Paalanen Target Group: From beginners to experienced Sport: Foot Clothing: Sport clothes and shoes Subject: Orienteering: a practical guide Equipment: Presentation, orienteering gear, maps, orienteering flags with punches, compass, GPS watch, mobile phone, tablet

STEFU’S CLINICS HISTORY: 18.9.2017 Fundamentals of Orienteering What is orienteering, for beginners, with presentation, games and final course on map 27.9.2017 Neural preparation (warm-up) Warm-up summary with practice-like exercises, and some games at the end 12.3.2018 Ice Speed Skating and Short Track Different , as it was winter time (with 8 pairs of speed skates from ) 4.4.2018 Fundamental Movement Skills recap Creation of a database of exercise to practice, master and test FMSs, as individual – pairs – group 19.9.2018 Orienteering: a practical guide Why and how to practice orienteering with instructions for coaches and a final course on forest map 26.9.2018 Proprioception and injury prevention How to prevent ankle injuries, especially for outdoor activities like orienteering

LESSON OBJECTIVES: A. Physical Students walk/run reading the map on different kinds of terrain by themselves and in group B. Cognitive Students discover/understand the potential of orienteering and learn what are the requirements C. Emotional & Social Students work together to finish the final course and see maybe new places around Vierumaki

MY GOALS: A. Physical Give the students the sense of what running is and physical requirements B. Cognitive Teach the students how orienteering can be used with exercises and new technologies C. Emotional & Social Run each step without skipping any information and get everybody actively involved in the clinic (individually and in group) GOALS (WHY?) PRACTICE / LEARNING DETAIL & FEEDBACK TEACHING STYLE & ORGANIZATION TIME CONTENT (WHAT?) (HOW?) 1. Presentation 1. Presentation 1. Presentation 1. Presentation 1. Some students might have Aerial image and proper map - recurrence of usage of visual memory to get With the projector, we have a look at the Presentati on been present at last year’s Legend with symbols quickly familiar with the orienteering map aerial image of Vierumaki and its clinic, but others might be orienteering map. Learn scale, symbols, Symbols of an o course - tell them clearly and easily what kind of map completely new with we are going to use not getting in too deep in the colors of orienteering maps and how to 20 min Clothes and shoes orienteering, so I will start argument (scale and legend also on the map) read an orienteering course. from zero but quickly. It’s Other gear (compass, card) - symbols and courses are easy and there is no We check what gear is important for important to know how to O-competitions: sprint, trainings/competitions and which kind of need of a legend on the map read a map (symbols and middle, long, ultralong, relay, competitions we do. - orienteering is pure fun and everybody will be colors) and how to night-o, mtb-o, ski-o, trail-o excited to get out of the classroom and do it understand a map with a course on it.

2. Video 2. Video 2. Video 2. Video 2. Video - ankles must be well See how an orienteer runs I will ask if they have questions at the end and 2 mins 46 secs videoclip from a German warmed-up 5 min (focus of feet, head, explain the rest of the clinic before going out orienteering club. hands, body posture, map - head has to see other (drills, goals, locations, etc…) 3 orienteers run in a beautiful forest at reading) and different obstacles and where to put different paces the feet + able to read the terrain situations (wet, If they want I have 2 more videos: I will have a short introduction before the rocky, slippery, steep and map at the same time Orienteering – Training in video to tell them what to focus on; then control punching) - hands with a firm grip to the I’ll talk during the video and stop it when Orienteering – More than just running ( map, holding compass, watch needed. and punching card (use of Junior National Team)

hands to climb)

3. Mapping exercise 3. Mapping exercise 3. Mapping 3. Mapping exercise 3. Mapping exercise exercise After showing them some Students will receive the piece of paper - take a sheet and a pen Students should do the following things: mark all games and activities that and are free to move all around the useful objects (doors and windows included), any coach or teacher could - organize and move a bit the classroom. There is time limit of 5 or 10 15 min mark where North is, write some kind of scale, do in a sport camp or objects in the class (tables, minutes depending how good they are define a legend, use different colors. practice, we will do some chairs, bins, etc…) working. Write their name on the map and give back mapping. - students have to draw a map of the delimited area when completed. Also it’s very simple and easy to organize in the - comments about the result class. at the end

4. Course 4. Course 4. Course 4. Course 4. Course I want to show them how Concentration before the start - do not loose in your position on the map, use Orienteering with sprint (1:5000 - an actual course of a race Starting procedures your finger to remember that ISSOM) map of Vierumaki Campus. 30 min works. Start/finish east of Bubble with 2 Time keeping procedures - do not follow anybody They will experience it minutes interval (student doesn’t have to ‘Old school’ punching system - do your own route choices and decisions themselves and they are see where went the one started before - always read the map and try to find the best timed. Live GPS system him/her) or less if many students are (quickest/shortest route) attending They will have fun and (Android mobile with internet - have fun! master what they have data and GPS location – me 9 control points: regular orienteering at the finish with tablet) - don’t be afraid about getting lost, be happy flags (30x30cm) with punches. learnt/practiced before. about getting back on the right way All drills practiced before Students must punch each control in the right box on the map. ‘Race’ feelings Real flags and punches

5. Post 5. Post activity analysis 5. Post activity analysis 5. Post activity analysis 5. Post activity analysis activity Students have to complete Draw route on the map - comments depending on how good the We use the maps of the final exercise analysis the clinic positively and Decide which were the best students were and comparing what I would have and the total times. learning from what they did route choices done We also use GPS replay if I can set it up during the course. 10 min Discussion with other runners - general overview and positive feedback outside (no internet connection). They have to discuss Understanding of strengths between each other about and weakness things they have just learnt.

OPTIONAL – Walk OPTIONAL – Walk OPTIONAL – Walk OPTIONAL – Walk OPTIONAL If we are on time we can Move with map - no need of compass Students will receive a map in scale – Walk use this exercise to get Orientate the map to North - check the map scale 1:2000, with some controls and codes students to know better on them. There are small (10x10cm) Use also visible objects to - find the flags from distance 10 min how to move with a map keep map orientated flags just around Bubble and Kaskela and reach the race starting - imagine or remember known areas buildings. Find some small flags and point. Maybe reach some - get used to read a map while walking/running controls and test. check the control codes

On the left side: map with course for the final exercise / Top: optional exercise