Our Teaching Method is based on the
​International Nordic Walking Federation (TM)

Basic walking technique 
1.  Posture, Upper Body Dynamics and Footwork

• Keeping your body in alignment.
• Posture: Straight back, squared but relaxed shoulders, chin level, chest out, stomach in, lengthened spine​.

• Dynamic Walking:  Lean forwards and rotate slightly. Roll your feet from heel to toe.

2.  Walk with correct Arm-swing: Create the basic movement for Nordic walking:

• Swing your arms from the shoulder joint (not from the elbow).
  
• Coordinate your arm and leg rhythm.
• Learn the correct angle of the pole (roughly 45degrees).

​Basic pole technique
​3.  Place

• Find the right position for your pole (roughly by your back foot, pole is at 45degree angle).
• Practice the right grip of the pole: Close your hand softly around the pole handle – use the pressure of a friendly handshake.

4.  Push

• Propel the body forward  by pushing down/back into the glove.
• Use a smooth, steady pressure, with a progressively relaxing hand.
• The more firmly you push the pole, the faster you will go.

5.  Swing forward

• Swing the pole forward clean and crisp, avoiding pole bouncing, dragging or double planting.
• Keep your knuckles pointing down towards the ground.
• Reach forwards as if to make a low handshake.

Vitality Leap Course Level: Foundation Course
​We focus on the first 5 steps. If you are able to do these, you are Nordic walking in a high impact and safe way, and you may join our walks. You will have found a smooth, relaxed way to propel yourself forward, using most of your muscle, while avoiding straining your joints.

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Advanced Pole technique (high speed/sportive walking)
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 a continuation of the arm, parallel to your back leg.

7.  Release actively

• Release your grip and let go of the pole-handle.
• Press the heel of your hand against the strap.
• Learn how to open and close your hand with the right timing.

Advanced Foot work and Upper Body Dynamics
8.  Optimize your footwork

• Coordinate the push of your foot with the final push-back of the pole.​​

9.   Intensify your Lean and utilise your Shoulder Rotation

• Create more forward momentum and increase your speed
• Lean from your ankles, not your waist – keep your chest open, work with your belly muscles.
• 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.

10. Breathing technique

• Keep your breathing down in your lower belly area, even if you work out hard; no shallow breathing .
• Find a breathing rhythm that supports your walking speed.

Vitality Leap Course Level: Optimizer Course
We revisit the first 5 steps, and then work on steps 6-10. 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.

Andrea is a certified Nordic Walking instructor and walk leader.