THE LONG TERM ORIENTEER DEVELOPMENT PLAN
FUNDAMENTALS
LEARNING TO
PLAY & PRACTICE
LEARNING TO TRAIN
Outcome Aim
Learn all fundamental
motor skills with the
outcome of being
physically literate.
Learn all fundamental
sports skills for
Physical literacy
Consolidate Orienteering skills,
introduce basic elements of
tactics and build aerobic base
and strength
Optimise fitness preparation and
Orienteering specific
skills as well as performance.
Maximise fitness
preparation skills to
maximize performance
Priority Aim
Development
Phase
Fun & Participation
Fundamental Movement
Skills
Technical & Mental
Fundamental Sports Skills
Physical
Skill, Aerobic & Strength (PHV
Dependent)
Competition Preparation
Physical & Competitive
Winning Medals
Specialisation &
Performance
Window of
Trainability
One:
First Speed Window
(Agility/Quickness)
Three:
Second Speed (alactic) Window:
13-15 - M; 12-13 - F.
First Strength Window: At end
of PHV – Females.
Second Strength window : At
Menarche –Females.
One:
First Strength Window: 12-18
months after PHV – Males
Age
M:6-9; F:5-8
M:9-12; F:8-11
M:12-16; F:11-15
M:16-18; F:15-16
M:18+; F:16+
RJT’s: Terrain Running;
Jumping, Hopping on, off &
over Things;
Continued Complex
Coordination Skills;
Individually tailored physical
conditioning and recovery
programmes;
Individually tailored
physical conditioning and
recovery programmes;
Undertake orienteering-specific
and individual event specific
intensive physical conditioning
Controlled development of
stamina, strength, speed,
skill and suppleness;
Competition Focused physical
preparation:
Athletes learn to perform under
a variety of competitive
conditions during training;
Maintain and possibly
improvement physical
capacities with a view to
maximise International
performance;
Prepare optimally: taper and
peak performance
Take frequent ‘prophylactic’
preventative breaks;
Physical
RJT’s:
Develop proper Running,
Jumping and Throwing
techniques;
ABCS:
Develop Agility Balance
Coordination and Speed;
Perform basic resistance
exercises using own-body
weight, medicine balls
and Swiss balls.
Develop endurance
through FUN games
CPKS:
ABCs:
Continue to develop complex
Coordination- agility,
balance, coordination and
speed;
General Conditioning:
Develop core stability &
strength using medicine
balls, Swiss balls and own
body weight exercises as well
as progressive hopping-
Emphasise general overall
physical conditioning:
Prioritise strength training in
females at onset of PHV and with
onset of menarche;
Prioritise strength training in
males 12-18 months after PHV;
Introduce free weights;
Prioritise aerobic development
after onset of PHV;
Terrain & orienteering focused;
TRAINING TO
COMPETE
TRAINING TO WIN
THE LONG TERM ORIENTEER DEVELOPMENT PLAN
Technical
FUNDAMENTALS
LEARNING TO
PLAY & PRACTICE
Develop Catching,
Passing, Kicking and
Striking
bounding exercises;
Introduce flexibility
exercises;
Continue to develop speed
and endurance through FUN
game;
 Orienteering Technical
Skills level:
– Yellow Orange TD2-3;
Flexibility programme
introduced;
 Skill development
Emphasised;
 Further develop and
consolidate orienteering skills:
Accuracy & Consistency –
perfect skills and their
application;
 Orienteering Technical
Skill level:
– White, TD 1;
 Feature familiarisation
& Recognition:
– Symbols, Colours;
– On Map and Ground;
 Basic Map skills;
 Basic route choices &
decision making
accuracy;
 Majority of technical Skills
learnt & Practised;
 Use of Coaching Cards
(Like ‘Cricket Cards’ /
Buntus/Oz) for technical
skill learning support.
 Modified indoor/small
enclosed area games.
LEARNING TO TRAIN
Carry out frequent
musculoskeletal evaluations
during PHV;
 Orienteering Technical Skills
level:
– Green/Red/Blue TD 4-5;
 Individualise skills training to
address strengths and
weaknesses;
 Putting skills into action under
competitive conditions;
TRAINING TO
COMPETE
 Orienteering Technical Skills
level:
– Brown/Black TD 5+ (An
increase of Physical Capacities
mainly);
 Display high level of
proficiency in technical skills Have become automatic;
 Individualise technical Skills,
training including innovating
new methods (develop ‘Personal
Style’;
TRAINING TO WIN
 High level of proficiency
in technical skills which are
continuously refined,
improvised & innovated;
 Ensure event/competition
specific training skills are
automatic and second
nature;
 Display highest possible
level of consistency and
control over complex
decision making;
 Practise orienteering skills
under competitive conditions
and at high intensity;
 Display consistency and
control over complex decision
making;
Tactical
 Orienteering Skill level:
– White, TD 1;
 Orienteering Skill level:
– Yellow/ Orange, TD 2-3;
 Orienteering Skill level:
– Green/Red/Blue TD 4-5;
 Orienteering Skill level:
– Brown/Black TD 5+;
 Introduce simple rules
and ethics of sport;
 Basic training techniques
& reasons;
 Undertake early stages of
tactical preparation:
 Individualise/Innovate
tactical skills including:
 High level of proficiency
in tactical skills which are
continuously refined,
improvised & innovated;
THE LONG TERM ORIENTEER DEVELOPMENT PLAN
FUNDAMENTALS
LEARNING TO
PLAY & PRACTICE
 Develop basic game
concepts
 Implement general key
principles of Games;
 Play modified games;
Mental
LEARNING TO TRAIN
TRAINING TO
COMPETE
– Practise basic team/individual
tactics;
– Introduce competition plans;
– Introduce competition
analysis;
– Deepen tactical training
techniques;
–
Plan and assess
competitions;
– Develop competition plans;
– Develop competition
analysis;
– Adapt to situations;
– Know and prepare for
different environments e.g.
altitude, heat, cold, wind, rain;
TRAINING TO WIN
 Ensure event/competition-specific
tactical skills are automatic
and second nature
 All possible aspects of
performance modelled in
training.
 Develop confidence in
executing basic technical
and tactical skills;
 Introduce structured goalsetting;
 Undertake independent
mistake detection and
correction;
 Undertake independent
mistake detection and
correction;
 Be capable of teamwork,
giving & taking advice;
 Develop concentration
skills through focusing
activities e.g. use basic
self-talk/trigger words to
focus attention;
 Mental Skills Training –
Basic:
– Concentration: Practise
focusing in the face of
distraction and shifting focus
(self-talk, thought stopping);
– Relaxation: Understand the
importance of breathing for
control and relaxation
–Self Belief/Esteem: Develop
Self concept by executing all
technical and tactical skills;
– Imagery: Understand &
practice the importance of
imagery in full;
– Learn to deal with
Success/Failure;
 Mental Skills Training –
Advanced:
– Concentration: Develop
performance and Pre-Performance
Routines;
Focus and thought control:
Replace negative thoughts with
positive thoughts using thoughts
stopping and self-talk;
– Relaxation: Explore different
relaxation techniques and
incorporate into performance and
Pre-performance Routines;
– Self-Belief: Focus on self
improvement in technical, tactical,
physical, mental, personal &
Lifestyle skills;
Understand and accept that selfworth is not linked to performance
– Imagery: Practising and
improving technique and tactics;
 Mental Skills Training –
Expert:
– Concentration: Focus and
thought control: Use self
talk/trigger words to deal with
distractions and negative thoughts;
– Relaxation: Individualise and
refine relaxation techniques;
– Self-Belief: Develop self-belief
through refinement of technique,
improved tactical understanding
and competitive performance;
– Imagery: Use imagery for
dealing with competition and
different situations/problems and
practising strategies;
 Mental Skills Training –
Expert:
– Possess well-developed,
refined and individualised
mental skills and routines;
– Concentration: Use
refocusing plans/coping
strategies;
Undertake competition
simulation training to practise
concentration skills and
focusing;
– Relaxation: Individualise
and refine relaxation
techniques;
– Self-Belief: Develop selfbelief through refinement of
technique, improved tactical
understanding and competitive
performance;
– Imagery: Use imagery
 Develop a PMA to Sport
through sport;
 Develop a Good Self
Concept by developing &
promoting positive Self
Image;
 Set very simple
individualised goals;
– Refine performance routines
and precompetition preparation;
– Understand the importance of
THE LONG TERM ORIENTEER DEVELOPMENT PLAN
FUNDAMENTALS
LEARNING TO
PLAY & PRACTICE
 Practice simple imagery
through FUN games;
General motivation and improving
self-confidence;
– Success & Failure: Learn to
deal with winning, losing, set back
and rejection
 Develop simple
relaxation techniques;
Lifestyle
 Be involved in multisports;
 Learn safety;
 Practise at home to
develop independence e.g.
map reading & Symbol
recognition;
 Practise basic correct
nutrition and hydration
practices e.g. follow the
food pyramid;
LEARNING TO TRAIN
 Participate in
complementary sports
(similar energy system and
movement skills);
 Implement correct nutrition
and hydration practices before,
during and after practice and
competition;
 Establish parental /
guardian support;
 Weight control;
 Practise good nutrition and
hydration;
 Develop good practice
habits.;
 Have access to facilities;
 Introduce personal monitoring
(training and performance
logbook/diary);
 Physiological & Psychological
Fluctuations during Menstrual
Cycle (F);
 Protection Rights &
Responsibilities;
 Understand the importance of
Rest & Recovery strategies;
 Understand the importance of
injury prevention and recovery;
 Time Mgt: Learn how to
TRAINING TO
COMPETE
deliberate practice of mental
skills;
– Practise mental skills under
competitive conditions;
– Undertake independent
mistake detection and
correction;
 Refine self-monitoring;
 Increase in Ancillary
capacities (Knowledge and
experience) ;
 Develop Nutritional and
hydration strategies for training
& Competition;
 Plan career/sport options;
 Demonstrate good practice in
relation to injury prevention and
recovery;
 Learn to cope with pressures
from school/work/sport/parents;
TRAINING TO WIN
incorporating tactics, problemsolving, pre-performance and
performance routines;
– Undertake independent
mistake detection and
correction;
 Possess increased
knowledge on all areas;
 Rest and relaxation:
Take frequent ‘prophylactic’
breaks;
 Establish well-developed
and integrated support
network/structure;
 Continue career/sport
planning;
 Recognise the signs of
fatigue and develop
appropriate recovery
strategies;
 Engage in planning and
Periodisation of training;
 Balance work and life;
 Develop a support network;
 Develop strategies to deal
with pressure e.g. media;
 Recognise the signs of fatigue
THE LONG TERM ORIENTEER DEVELOPMENT PLAN
FUNDAMENTALS
LEARNING TO
PLAY & PRACTICE
LEARNING TO TRAIN
manage time;
Personal
 Follow planned and periodised
training programmes;
 Develop interpersonal skills
and learn to work in a team
environment;
 Experience FUN and
enjoyment;
 Understand changes
puberty will bring;
 Demonstrate fair play
and sportsmanship;
 Accept discipline and
structure;
 Develop teamwork &
interaction skills;
 Understand the
relationship between effort
and outcome;
 Display discipline and personal
responsibility;
 Develop teamwork /
interaction skills;
 Be aware of PHV and windows
of trainability;
 Develop social skills
through interaction with
others;
 Display commitment to achieve
goals;
 Develop social skills
through interaction with
others;
Competition
types
 String/Smiley faces
courses;
 Club & Schools
Championships;
 Intra Club;
 Mini/Local Leagues;
Periodisation
&
 None, but well
structured informal
 Demonstrate respect for
officials and decisions;
 Club;
 County Championships;
 Club County Leagues;
 Age Group specific events;
 Summer camps;
 Regional Squad Weekends
(M.U.L.C.).
 Planning Actions in
competition and Training;
 Develop positive
communication skills;
 Understand the concept of
deliberate practice;





Club;
County;
Regional;
National Championships;
Age Group.
 Set Goals for Technical /
Physical / Tactical / Mental /
TRAINING TO
COMPETE
TRAINING TO WIN
and develop appropriate
recovery strategies;
 Continued personal
development;
 Fully integrate sport,
career and life goals;
 Integrate sport, career and
life goals;
 Display discipline and
personal responsibility;
 Address economic and
independence issues;
 Compete ethically and
fairly;
 Compete ethically and fairly;
 Provide positive role
models;
 Display personal
responsibility and involvement in
decision making;
 Understand the importance of
deliberate practice;
 Regional,;
 National Championships at
Youth and Senior Level;
 International Championships
at Youth & Junior level (EYOC
/JEC A Finals, JWOC B Finals,
WRE events).
 Set Goals for process,
performance and long-term
 National Championships
(Senior);
 International
Championships (Youth,
Junior & Senior);
 WRE/EOC/WOC;
 JWOC A Final WUOC
A Finals.
Double or Triple
Periodisation
THE LONG TERM ORIENTEER DEVELOPMENT PLAN
FUNDAMENTALS
Competition
Profile
programmes
LEARNING TO
PLAY & PRACTICE
 Single Periodisation
(1x48wks)
 Own Training Program
with Single Periodisation
from Personal/Club Coach.
LEARNING TO TRAIN
Lifestyle – (process, performance
and long-term outcome goals);
 Single or Double Periodisation
(2x24 wks macro-cycles)
 (Macro/Meso/Micro),
Concentrating on the 5’s
 75% Training to 25%
competition ratio.
Coach
Education
Initiatives &
programmes
Introduction Level:
Introduction to
Orienteering Coaching
Practices
Primary Syllabus
Development;
TRAINING TO
COMPETE
outcome goals;
TRAINING TO WIN
(2x24 wks); (3x16 wks)
 Double or Triple
Periodisation
(2x24 wks); (3x16 wks)
 Introducing Major & Minor
Peaks to produce Optimal
athletic performance;
 50:50 Training: Competition.
Level 1:
Individual Coaching Skills
Level 2:
Club Coach
Level 3:
Squad (National) Coach
(Level 4):
Elite (International) Coach
 ‘Navigation’ Awards for
NON IOA service providers;
 Regional & Junior potential
Squads;
Future Champions Squads;
Elite Squads;
 Talent ID programme;
PHV: Peak Height Velocity.