Optimiser Course:
Fine-tune your technique to achieve a better workout 

In this course, you will fine-tune and optimise your Nordic Walking technique, so that you can turn every walk into a full-body workout and achieve increased fitness benefits. We will focus on step 6-10 of the INWA teaching method (see below).

Content:

• Advanced walking technique (armswing with full extension of the pole, release of the pole at the end of the move)
• Improved body dynamics (appropriate body-rotation, leaning forward, etc).
• Safe and smooth uphill and downhill techniques (so that you can keep walking in a truly 'Nordic' way, and not resort to 'trekking' when you go up and downhill.
• Create your own warmup/cool-down sequence - so that you can use it when you go on walks by yourself
• Speed drills and agility
• Each participant will receive feedback and individual advice on how to improve

Target group: This course is for you if

• ... you have done the Vitality Leap Foundation course (or a similar tuition course), got some walking routine, and  now would like to improve your technique
• ... you used to be a rather experienced Nordic Walker, but you have let things slide a bit and need a refresher

Benefits of this course:

• When  you use these advanced methods of Nordic walking, you engage more muscles. This burns more calories and  kick-starts your metabolism.  It also opens your chest and boosts the circulation the whole way down your spine, bringing  oxygen and nutrients to the discs and vertebrae.

Costs: £30, poles included. If you have done this course before, but like to repeat it as a refresher, you may re-take the course for £15 (depending on spaces available).

Next advanced courses  (2 hours in one session)

• Wednesday, 1 July, 9.30-11.30am
• Please get in touch if you like to join an Optimiser course. We will set it up based on peoples schedules. 

Meeting point: Studland Road/High Lane, Hanwell - see map

What we cover in the Optimiser Course:
INWA Teaching Method; Step 6-10

Steps that were covered in the Foundation course:

1. Posture
2. Walk (Arm-leg coordination, rolling the feet)
   
3. Drag (Start working with the glove)
4. Place the Pole
5. Push back

Steps to be covered in the Optimiser course:
6.  Extend fully

• Push further behind you; Keep the tip of the pole in touch with the ground as long as possible
• Push your hand past the pelvis – ultimately, you have a straight line from the shoulder to the tip of the pole. The pole is like a continuation of the arm – parallel to your back leg

7.  Release actively

• Release your grip and let go of the handle
• Press the heel of your hand against the strap – and push off with your foot at the same time

8.  Swing forward

• Swing the pole forward clean and crisp, avoiding pole bouncing, dragging or double planting
• Learn how to open and close your hand with the right timing
• Keep your knuckles pointing down towards the ground
• Reach forwards as if to make a low handshake

9.   Lean

• Create more forward momentum and increase your speed
• Lean from your ankles, not your waist – keep your chest open

10.   Rotate

• Integrate movement of the upper and lower body; allow your torso to gently rotate as you push the pole backwards.
• Enables you to go faster, as you can extend/push your poles even harder.

Andrea is a certified Nordic Walking instructor.