中、長距離定向越野競賽之訓練方法與比賽策略

中、長距離山林定向越野競賽的技術性高，不論是在耐力性體能、讀圖、專項技巧、比賽策略以及心理層面的要求，對參與者都是一個極大的挑戰，因此本文目的乃從剖析山林定向的訓練方法與比賽策略，進而提出訓練及競賽建議。本文以文獻資料回顧方式，述明定向越野中、長距離比賽特性、地圖辨識、技術要素、體能要素、心理要素及比賽策略等，完整呈現選手所需具備的能力。山林定向越野的樂趣就在於長時間競賽中，不斷面臨困境的挑戰，選手必須以冷靜的態度解決比賽中所面臨的問題，是一場挑戰體能極限和心理的自我對話歷程。本文結語：定向越野選手應該熟悉山林定向的繪圖規範，尤其是等高線的辨識及常見的地徵，且多利用在山林中持圖跑步練習，同時增進心肺耐力和肌肉耐力的體能，並強化心理技能以提高整場比賽的品質及流暢性。

關鍵字

山林定向；體能要素；心理要素；技能要素

並列摘要

Forest orienteering middle and long distance competitions require advanced technical skills. It is a considerable challenge for participants to combine endurance running, map reading, technical training, mental skills and competitive strategies into one activity. This article provides coaches and athletes with suggestions for training and developing elite forest orienteering skills. Text analysis was applied and indicated the comprehensive abilities of forest orienteering. Athletes should familiarize themselves with mapping specifications, especially contour and forest features. Frequent running with a map in a forest reinforces aerobic ability and muscle endurance. It also promotes mental skills and creates competitive flow. Ultimately, forest orienteering is an attractive and challenging sport since it requires participants to solve problems independently while running over extended periods of time. To become mature and confident, athletes should be capable of dealing with both physical and mental demands by using self-talk and competitive routines.