1. Introduction (5 minutes)

1.1. Welcome and orientation

Briefly explain:

  • what Nordic Walking is

  • what the session will include

  • that the focus is on learning, not speed

1.2. Group check

Confirm that everyone has:

  • correct pole length

  • properly fitted straps

  • appropriate footwear

  • no immediate physical limitations that require adjustment

A quick safety check ensures a smooth start.

2. Warm-Up (8–10 minutes)

Warm-up prepares the body for coordinated full-body movement.

Essential components:

  • gentle joint mobility

  • dynamic upper-body movements

  • light leg activation

  • posture alignment cues

Instructor cues:

  • “Stand tall.”

  • “Relax your shoulders.”

  • “Find your natural rhythm.”

Warm-up should be simple, not technical.

3. Walking Without Poles (10 minutes)

Before introducing poles, reinforce natural gait.

Goals:

  • establish posture

  • observe arm swing

  • check stride length

  • verify coordination (opposite arm/leg pattern)

Instructor should walk alongside participants, giving simple cues.

4. Introducing Poles (5 minutes)

4.1. Strap demonstration

Show how to put on the strap correctly (left/right orientation).

4.2. Hand position

Explain relaxed grip → supported by the strap.

4.3. Static pole checks

Participants stand still while the instructor checks:

  • pole angle

  • posture

  • grip

  • natural arm placement

This stage prevents early mistakes.

5. Basic Technique Practice (20–25 minutes)

Break technique into simple steps:

Step 1 — Pole plant near the foot

Practice slowly while walking short distances.

Step 2 — Backward push

Introduce gentle, not forceful push.

Step 3 — Hand release

Practice opening the hand behind the body.

Step 4 — Rhythm and flow

Combine steps gradually into an early version of full technique.

Instructor approach:

  • give only ONE correction at a time

  • demonstrate frequently

  • focus on posture, pole angle, and relaxed shoulders

Beginners must feel successful, not overloaded.

6. Group Walking Segment (10–15 minutes)

Let participants walk in a relaxed, continuous rhythm.

Instructor responsibilities:

  • monitor safety

  • correct major errors only

  • reinforce positive elements

This segment helps integrate movement into a natural flow.

7. Cool-Down (5 minutes)

A simple, structured cool-down includes:

  • light dynamic movements transitioning to slower pace

  • shoulder and chest mobilization

  • gentle upper and lower body stretches

Cool-down helps recovery and reinforces good posture.

8. Session Closing (2–3 minutes)

Finish with:

  • short feedback

  • encouragement

  • reminder of key elements: posture, angle, release

Offer brief guidance on what to practice before the next session.

9. Key Principles for the First Session

  1. Keep instructions simple and clear.

  2. Build technique step by step.

  3. Avoid correcting every minor detail.

  4. Emphasize safety and confidence.

  5. Demonstrate frequently.

  6. Create a positive, supportive atmosphere.

The first session must make participants feel that Nordic Walking is enjoyable, accessible, and worth continuing.

Last modified: Friday, 27 March 2026, 7:48 PM