Walking control pickup: one stretch at each control

Cool-down for the orienteering unit that makes use of control pickup: in pairs, students walk to their assigned controls and at each one find a card with a leg or back stretch. Heart rates come down, the course gets collected and map reading is reviewed at a relaxed pace.

How to play

1. Each pair gets the map with two or three controls assigned for pickup (1 min).
2. Walk at an easy pace to the first control, reading the map with the thumb (2 min).
3. At each control, do the stretch on the card (calves, hamstrings, quads or back) for 30 seconds per side (4 min).
4. Walk back to base with the controls and cards collected (2 min).
5. Check that no control is left out on the course and discuss the route chosen (1 min).

Rules

• Walk, do not run: pickup is part of the cool-down.
• Stretches are done without bouncing and never to the point of pain.
• No pair returns without its full list of controls, so no equipment is left outside.

Variations

Adaptations

• Wheelchair users: assign controls in accessible areas and upper-body stretches.
• Knee injury: replace the quad stretch with a lying glute stretch.
• Visual impairment: walk with a partner as guide, who describes the surroundings and reads the card.

Learning goals

• Lower heart rate with an active walk and gentle stretches.
• Review map reading without time pressure.
• Take responsibility for not leaving equipment outdoors.

Equipment for a class of 25

• orienteering controls: 15
• cards: 15
• maps: 15

Teacher tip

Tape the stretch card to the back of each control before class. That way pickup, usually wasted time, becomes part of the session.

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