Have confidence in yourself. If you are flustered, nervous and have doubts about yourself before the game, you are one step away from success. You must have confidence in yourself, especially before you leave. In the competition, we should fully believe in our own strength, be clear-headed, and complete the competition task by our own ability. Don't run with others on the way, blindly following others may be counterproductive and can't really reflect your true level. You should believe in yourself completely.
Second, be serious, careful and calm in the competition, and choose the right route.
In the competition, sometimes I will run back and forth around because of a certain goal. I've been looking for it for a long time and it's gone. I'm flustered. In fact, the more anxious I am, the less I can find the north. At this time, I must be calm, try to eliminate my irritability, carefully compare the icons on the map with the things around me, observe the characteristics around me, and determine the exact location of the target. Sometimes points are missed in the competition (and the competition results are invalid). If you find it in time and don't miss many points, then you can stabilize your mood and try your best to remedy it, so that you can finish the game and achieve effective results.
There are generally two methods. One is to take the current position as the target, and search backwards according to the route on the map until the target (missing) is reached. For example, if the terrain is complex, we must first find landmarks (buildings, etc.). ) here or near. The second is to go directly back to the place where the target was finally found and follow the route. When looking for a target to punch in, be sure to carefully check whether the lights of the sentry are flashing and buzzing. After reading the information, pull out the finger card, insert and read the card at one time, so as to avoid wasting unnecessary time by repeating actions, because the effective score of reaching the finish line is calculated in seconds, and sometimes the time gap between the two is only one or two seconds or even shorter.
Third, physical strength should be abundant and distributed reasonably throughout the process.
However, the players who participated in this competition are in good physical fitness and have had intensive training at ordinary times. Endurance and cardiopulmonary function are not innate, and acquired factors can also be exercised and transformed. Good athletes are full of physical strength and have good endurance and speed. Under normal circumstances, he can easily finish the10000m race. In other words, the orienteer is an excellent long-distance runner first, but how to exert strength in the competition and how to distribute physical strength is worth studying and discussing. Excellent athletes can allocate their physical fitness reasonably according to the terrain and judgment when running. For example, they can relax their stride running due to inertia when going downhill, which can save some physical strength; When the terrain is flat, the pace and frequency can be appropriately accelerated; When you sprint the finish line, you must spare no effort and go all out.
Related reading: What are the necessary skills for orienteering?
Although generally speaking, the performance of orienteering is determined by the orientation ability of the venue and the ability to read and use maps, the question is, what kind of running skills should people master and what problems should they pay attention to in order to give full play to their physical strength, to have high speed and long distance in the competition, and to avoid all possible dangers? In other words, in order to achieve better orienteering performance, scientific cross-country running training is needed.
Characteristics of cross-country running
Orienteering is actually a long-distance intermittent running (you often need to stop to look at pictures or orient on the way). This kind of running in the fresh environment in the wild can make the muscles tense and relax, and the physical load and mental concentration alternate constantly. In this case, the whole body of all participants, especially the respiratory system and cardiovascular system, will get great exercise.
basic requirement
Cross-country orienteering, like other long-distance running events, requires that on the one hand, it can reduce the consumption of human energy as much as possible and maintain a certain running speed, on the other hand, it can be accelerated according to the competition situation. Therefore, the following requirements should enable athletes to master hard in the training stage and pay attention to them at all times during the competition:
attitude
Mainly take a slightly forward or upright posture. Try to coordinate the movements of all parts of the body (head, trunk, arms, hips, legs and feet), and be good at using the supporting reaction and inertia generated during running to keep the body stable and improve the running effect.
breathe
It's best to breathe through your nose and breathe through your half-open mouth (lick your palate with the tip of your tongue). Besides the physiology of running? Extreme? In addition to changing the frequency and depth of breathing (that is, improving the exchange rate of gas by exhaling more), it should generally be natural breathing with appropriate depth and rhythm.
Material transportation
Either according to the selected road section, or according to the stage of the competition (starting point, way, end point), or according to the different physical conditions. By alternating the working stage (muscle tension) and the rest stage (muscle relaxation) at the right time, we can run faster and save energy.
speed
Generally speaking, it should not be too fast. Too fast or too fast on the way will not only affect the normal exertion of physical strength, but also seriously affect judgment. Some people have done experiments: it takes several times more time to do a math problem with the same difficulty in running than when it is still; If we speed up again, it will not only take longer, but also make more mistakes. However, for an experienced athlete, when the local conditions are favorable (for example, there are many reference materials and smooth roads, etc. ) He should run as fast as possible.
rhythm
According to the experimental data, the most suitable rhythm for people is 70? 90 times (that is, the time value of each step is 0.85? 0.67 seconds), the rhythm is too fast to feel easily, and too slow will have an inhibitory effect. Rhythmic movements can not only save the energy consumption of the body, but also achieve the most appropriate movement coordination. Coordinated and rhythmic movements can give people a relaxed feeling and beautiful enjoyment.
Sense of distance
Keeping a certain sense of distance in cross-country running is not only helpful to improve the speed of finding points, but also helpful to the planning and distribution of physical strength.
In the wild, you run at the same speed, but the step (distance) is very different because of the change of terrain. If you haven't measured your stride, you can refer to the following data measured by regular jogging.
The correct way to run cross-country is to have a relaxing jog at intervals, unless you are lost and walking is like standing or sitting well.
Cross-country running, because the location and environment of running are changing, the running skills will also change with the changes of conditions. The following are just some cross-country running skills in common terrain:
When you are on the road, you should use basically the same skills as middle and long distance running, and try to pay attention to running on a flat road.
When you are on the grass, both feet should touch the ground, and at the same time, pay attention to looking forward and down to avoid getting into a pothole or hitting a stone.
When going uphill, your upper body should lean forward, your thighs should be raised, your forefoot should touch the ground, and you should run up in small steps. When encountering a steep slope, you can use walking or zigzag running (walking) instead. If necessary, you can climb with one or both hands.
When going downhill, the upper body should lean back and the whole foot or foot should follow the ground. When encountering a steep downhill or a slope with a slippery slope, the lateral foot can touch the ground, or even squat down (grass, trees) and support (ground) behind the body. Reach the end of the downhill slope (usually 8? 10 meter), and then sprint along the slope to the flat ground.
When jumping from a slightly higher place (below 1.50 meters), you can take the step jump action: the leg (supporting leg) that steps on the high place must be bent, and the other leg extends forward, jumps down, and touches the ground with both feet, bending deeply to reduce the impact force. At the same time, when landing, your feet should be slightly separated so as to continue running forward. When jumping from a very high place, try to reduce the jump height difference, and according to the situation, use the method of sitting on the ground with both hands or jumping sideways with one hand. Pay attention to the deep flexion of your legs when landing.
When running in the Woods, be careful not to be cut by branches, leaves, vines, etc. , especially to prevent the eyes from being poked by branches. At this time, one hand or two hands are usually used to protect the face at any time.
When encountering small ditches, trenches, bushes or fallen trees, you should increase your running speed and stride over; When landing, the upper body leans forward slightly to protect the waist and facilitate continuous running. After a wider (2.5? 4 meters) ditch, need to use 15? In the 25-meter accelerated running, the method of striding and long jump is used to cross. Pay attention to the landing action to prevent leaning back. When you meet fallen trees and other short obstacles, you can cross them. When encountering high obstacles (less than 2m), such as short fences and earth walls. You can climb over with the front run-up squat jump and one-handed or two-handed support.
When passing through narrow and suspended obstacles such as single-plank bridge, you should take the running method of turning your foot into a figure of eight. If such obstacles are long, don't run, but walk smoothly.