Frisbee-OL is a fun form of endurance training, as running is combined with Frisbee target throws and running to various posts.

The Frisbee is thrown at numbered tyres (Velopneus). If the tyre (Velopneu) is hit (contact is sufficient), the corresponding control can be approached and stamped on the run card. So that not all participants start with the same target or run to the same control, the first target can be marked on the run card, which must be hit first. After that, the targets can be chosen freely. One throw is available for the shorter distances up to the centre line, and two throws from the centre line onwards. If the attempts are unsuccessful, a penalty lap must be run around the marked field before the targets can be thrown at again. The Frisbee must be returned to the baseline before the control or the penalty lap is tackled. Each participant who moves within the marked field must ensure that they are not hit by a frisbee. Who will be the first to reach all the posts or the most posts in a certain time?

There are various ways to distribute the posts:

• The posts are distributed within sight of the throwing field so that the participants can easily reach them (e.g. place numbered F-discs with a clamp on a grass field).
• If the controls are out of sight of the throwing field, the participants are given a map/sketch of the controls (can be integrated on the map) in addition to a running map, which they can use to run to the controls.
• A poster with the controls marked on it is attached to the throwing field. The participants memorise the route to the respective post (memory run).

14-20 tyres/cycling tyres
14-20 orienteering posts (fixed, but controlled or for unplugging)/F-discs incl. Mini pole with pliers
6 fanjons/marking cones/caps/painting sticks
1 route tape
x throwing discs (frisbees)
1 stopwatch

1 poster with control overview (memory run)

Participant:
1 running map form 30.063
1 orienteering map; if control not in sight (prepared in advance by sports director)

In the terrain, the sports director distributes posts in advance, which the participants then run to individually or in small groups during the memory run. For this purpose, a poster (or several posters - depending on the number of participants) with all the posts marked on it is put up at the start. The participants memorise a route and try to collect the posts. Depending on how many posts the participants can memorise, they have to return to the starting position sooner or later to take another look at the map. The memory run is more suitable as a form of exercise than a competition. The map is distributed to the runners/groups before the start. For the memory run, each participant/group has a defined amount of time to find as many or all of the posts as possible.

OL posts (to be unplugged)
2-3 posters with post overview
1 (stop) clock

Participant/group:
1 running map form 30.063
1 bussole

In the terrain, the sports director distributes controls in advance, which the participants then run to individually or in small groups during the line run. For this purpose, the participants receive a control overview and a running map. The controls are run in numerical order. The line run can be carried out both as an exercise and as a competition. It is worth staggering both variants so that each participant/group has to work independently and cannot simply follow a forerunner/group (note the time intervals/difference to the first start time on the run card for evaluation purposes). The control overview with the running map can either be handed out together with the start signal or distributed to the runners/groups a certain time before the start. For the line run, each participant/group has a defined amount of time to find as many or as many controls as possible.

Variant I:
Prepare the control transfer point: The participants do not receive a map on which the controls are already marked, but must mark the controls themselves at a control transfer point (e.g. using coordinates, azimuth or measuring point method). The control sheets remain at the start even after the transfer. Before the participants set off on the course, the sports director checks the marked controls.

Variant II:
The control that must be approached first is marked on the map. In this variant, the participants can also be sent on the course without staggering, as they do not start in the same direction. However, this varies the running distances (rather unsuitable as a form of competition).

Orienteering controls (to be unplugged)
1 stopwatch

Participant/group:
1 orienteering map with control overview incl. designation (prepared in advance by the sports director)
1 running map form 30.063
1 bussole

Variation of the exercise:
Participant/group:
1 control transfer sheet
1 map scale
1 pencil and eraser

In the terrain, the sports director distributes posts in advance, which the participants then run to individually or in small groups during the numbered run. For this purpose, the participants receive a control overview and a running map. All even or odd-numbered controls are run according to the 1st marked control. Depending on the time available, the 3-person rule could also be an option. The numbered run is carried out as a form of exercise, as the different running routes vary. In this variant, the participants can be sent on the course without staggering, as they do not start in the same direction. The control overview with the running map is handed out together with the start signal. For the numbered run, each participant/group has a defined amount of time to find as many or all of the controls as possible. Under certain circumstances, several runs can also be carried out (e.g. even and odd controls).

Variant I:
Prepare the control transfer point: The participants do not receive a map on which the controls are already marked, but must mark the controls themselves at a control transfer point (e.g. using coordinates, azimuth or measuring point method). The control sheets remain at the start even after the transfer. Before the participants set off on the course, the sports director checks the marked controls.

Orienteering controls (to be unplugged)
1 stopwatch

Participant/group:
1 orienteering map with control overview incl. designation (prepared in advance by the sports director)
1 running map form 30.063
1 bussole

Variation of the exercise:
Participant/group:
1 control transfer sheet
1 map scale
1 pencil and eraser

In the terrain, the sports leader distributes the control points in advance, which the participants then approach individually or in small groups during the orienteering run. Participants receive an overview of the posts and a route map. The participants decide for themselves the order in which they mark off the controls (or the order can also be defined). The orienteering run can be carried out both as an exercise and as a competition. It is worth staggering both variants so that each participant/group has to work independently and does not simply follow a forerunner/group (note the time intervals/difference to the first start time on the run card for the evaluation). The control overview with the running map can either be handed out together with the start signal or distributed to the runners/groups a certain time before the start. For the orienteering run, each participant/group has a defined amount of time to find as many or as many controls as possible.

Variant:
Prepare the control transfer point: The participants do not receive a map on which the controls are already marked, but must mark the controls themselves at a control transfer point (e.g. using coordinates, azimuth or measuring point method). The control sheets remain at the start even after the transfer. Before the participants set off on the course, the sports director checks the marked controls.

Orienteering controls (to be unplugged)
1 stopwatch

Participant/group:
1 orienteering map with control overview incl. designation (prepared in advance by the sports director)
1 running map form 30.063
1 bussole

Variation of the exercise:
Participant/group:
1 control transfer sheet
1 map scale
1 pencil and eraser

In the terrain, the sports director distributes the controls in advance, which the participants run to individually or in small groups during the scorelace. For this purpose, the participants receive a control overview and a running map. Each control gives a certain number of points. Logically, the easier, obvious controls score the fewest points. The scorelace can be run both as an exercise and as a competition. It is worth staggering both variants so that each participant/group has to work independently and cannot simply follow a runner/group in front (note the time intervals/difference to the first start time on the run card for the evaluation). The control overview with the running map can either be handed out together with the start signal or distributed to the runners/groups a certain time before the start. The participants collect as many points as possible in the time provided. Points will be deducted if they are late at the finish (e.g. 5 points deducted for every minute started after the agreed finish time).

Variant:
Prepare the post transfer point: The participants do not receive a map on which the controls are already marked, but must mark the controls themselves at a control transfer point (e.g. using coordinates, azimuth or measuring point method). The control sheets remain at the start even after the transfer. Before the participants set off on the course, the sports director checks the marked controls.

Orienteering controls (to be unplugged)
1 stopwatch

Participant/group:
1 orienteering map with control overview incl. designation and scoring (prepared in advance by the sports director)
1 running map form 30.063
1 bussole

Variation of the exercise:
Participant/group:
1 control transfer sheet
1 map scale
1 pencil and eraser

The sports director distributes the controls in the area in advance, which the participants run to individually or in small groups during the star run. The start is the centre of the run, where the participants also receive the control overview and the running map. Each control is approached individually (in a star shape) (e.g. clockwise/counter-clockwise or in any order). After each control, the runners return to the centre before moving on to the next control. For control purposes, the sports director visually checks each control so that several controls are not stamped in one run. The star run can be run as a practice run or as a competition. A relay is not necessary as not all participants are likely to start in the same direction. For the star run, each participant/group has a defined amount of time to find as many or as many posts as possible.

Variant I:
Prepare the post transfer point: The participants do not receive a map on which the controls are already marked, but must mark the controls themselves at a control transfer point (e.g. using coordinates, azimuth or measuring point method). The control sheets remain at the start even after the transfer. Before the participants set off on the course, the sports director checks the marked controls.

Variant II:
The first control is marked on the course map so that the participants can start in all directions.

Orienteering controls (to be unplugged)
1 (stop) watch

Participant/group:
1 orienteering map with control overview incl. designation (prepared in advance by the sports leader)
1 running map form 30.063
1 bus pole

Variation of the exercise:
Participant/group:
1 control transfer sheet
1 map scale
1 pencil and eraser

In the terrain, the sports director distributes posts in advance, which the participants then run to individually or in small groups during the petrol station run. For this purpose, a poster with all the marked posts is put up at the start and at some posts. After the start, each participant uses the "petrol stations" to find out where the posts are located. The petrol station run can be carried out both as a practice run and as a competition. It is worth staggering both variants so that each participant/group has to work independently and cannot simply follow a forerunner/group (note the time intervals/difference to the first start time on the running map for the evaluation). The control overview with the running map can either be handed out together with the start signal or distributed to the runners/groups a certain time before the start. For the petrol station run, each participant/group has a defined amount of time to find as many or all of the controls as possible.

OL posts (for unplugging)
4-5 posters with post overview
1 stopwatch

Participant/group:
1 running card form 30.063
1 bussole

Posts (some of which are fixed) are distributed around the weapons range, which the participants approach individually or in small groups with/without a map. The Waffenplatz orienteering run is particularly suitable for familiarising participants with the terrain (practice form), but can also be carried out as a competition form.

There are various options for carrying out the orienteering run:

• Line run:
  The posts are approached in numerical order using a map. To ensure that not all participants run in the same direction at the start, the first control is marked on the orienteering map.
• Numbered run:
  According to the 1st marked control, all even or odd controls are approached using a map. Depending on the time conditions, the 3-way rule could also be an option.
• Memory run:
  A poster with all the marked controls is displayed at the start. The participants memorise a route and try to collect the controls. Depending on how many posts the participants can memorise, they have to return to the starting position sooner or later to take another look at the map.
• Filling station run:
  A poster with all the posts is displayed at the start and at some posts. After the start, each participant orientates themselves at the "petrol stations" about the control locations.
• Star run:
  The start forms the centre of the run. Each control is approached individually (in a star shape) (variant: clockwise or anti-clockwise). After each control, the runners return to the centre before moving on to the next control (if necessary, have the controls checked by the sports director). The controls can be approached using a map or the runners must memorise the route using a poster (cf. memory run).

Variant:
Run in groups of 2 (3). The person in front holds the map (except for the memory run) and runs to the next control. The person behind observes the running behaviour of the person in front and gives feedback on the running style. The roles are swapped at each control point. Of course, this form of exercise requires a prior introduction to the topic of running style analysis by the sports leader.

Orienteering posts (permanently mounted, but always checked, or for unplugging)
2-3 Wpl-OL posters (only necessary for memory, petrol station and possibly star run)
1 stopwatch

Participant/group:
1 orienteering map (prepared in advance by sports director)
1 running map form 30.063
(depending on the variant, e.g. line and number run, mark the first controls on the different running maps beforehand)

Variation of the exercise:
1 poster "Running error pictures"