LESSON 3.4 — Movement Phases
1. Overview of the Nordic Walking Cycle
A complete Nordic Walking cycle includes coordinated movements of:
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legs
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arms
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core
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shoulders
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poles
Although movement is fluid, we divide it into phases for teaching and analysis.
The four main phases are:
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Pole Plant
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Push Phase (Backstroke)
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Release Phase
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Recovery Phase
Each phase must be performed correctly for the technique to function smoothly.
2. Phase 1 — Pole Plant
This is the moment the pole tip contacts the ground.
Key elements:
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The pole angle points backward, not vertically.
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The pole plants next to or slightly behind the opposite foot.
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Shoulders remain relaxed.
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Arm is extended naturally—not reaching far forward.
Instructor cues:
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“Plant near your foot, not in front.”
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“Let the pole point backward.”
Common beginner mistakes:
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Vertical pole plant
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Pole too far ahead → breaks momentum
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Shoulders lifting → tension and poor coordination
3. Phase 2 — Push Phase (Backstroke)
This is the core propulsion phase where the pole helps drive the body forward.
Key elements:
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Arm moves backward in a straight or slightly curved path.
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Force travels through the strap, not a tight grip.
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Bodyweight transfers naturally onto the opposite leg.
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Hip extends as part of the stride.
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Core remains gently engaged to stabilize posture.
Instructor cues:
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“Push backward, not downward.”
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“Let the pole support your rhythm.”
Common errors:
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Short push
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Downward pressure instead of backward
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Elbow bending excessively
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Stiff shoulder movement
4. Phase 3 — Release Phase
This phase distinguishes Nordic Walking from simple walking with poles.
Key elements:
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The hand opens behind the body.
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Fingers relax and extend naturally.
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Pole remains connected via the strap.
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Shoulder continues its backward glide.
The release allows the pole to finish the push without tension.
Instructor cues:
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“Open your hand.”
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“Let the pole go behind you.”
Common errors:
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Keeping hand closed
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Dropping the elbow too early
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Tension in wrist or fingers
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Limited backward motion
5. Phase 4 — Recovery Phase
After the release, the arm returns forward in preparation for the next pole plant.
Key elements:
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Arm swings forward naturally from the shoulder.
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Grip closes softly around the pole.
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Posture stays tall and relaxed.
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Opposite arm begins its push phase.
Instructor cues:
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“Relax your arm forward.”
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“Let your posture guide the swing.”
Common errors:
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Forced arm swing
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Overreaching
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Tension in shoulders
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Crossing the arm in front of the body
6. Putting the Phases Together
Although we teach phases separately, in practice they blend into one smooth, continuous movement:
Plant → Push → Release → Recover → Repeat
The goal is rhythmic efficiency, not mechanical segmentation.
7. Instructor Method for Teaching the Phases
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Teach walking without poles first to establish natural gait.
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Introduce pole plant with static demonstrations.
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Add push phase while walking slowly.
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Introduce release separately to prevent gripping issues.
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Combine all phases slowly.
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Gradually increase speed once coordination improves.
Repetition with clear, simple cues is essential.
Key Takeaways
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Nordic Walking consists of four main phases: plant, push, release, and recovery.
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Correct pole plant and push determine propulsion and rhythm.
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Hand release is essential for proper technique and relaxation.
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Recovery phase prepares the body for the next movement smoothly and efficiently.
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Instructors must teach phases gradually and reinforce them consistently.