NW1 Flashcards
Welcome
Names background
Who what why when why Why Nordic walking not hiking it is technical minimal risk of injury
Check PARQS
Safety and comfort
Hand outs
Background and key benefits - never grab poles different- adaptable
Technical need 3 lessons
Objective Lesson 1 Foundation - mastery of basics essential to learning how to harness power of upper body to propel self along
Lesson 2 further developing techniques to harnessing the power of upper body
Lesson 3 introducing advanced techniques of Nordic walking explains the 3 main levers also looking at techniques for going up and down hills
posture and swing hands never pick up angle sweet spot
Encourage ask questions
Today going to look at essential elements to harness power of upper body to propel self along
Healthy walking posture Shoulder swing Control of handle Angle of pole Finding sweet spot Off road and on road experience
Poles
Not get poles
Sure nw for you before buy
Diff models diff features What meets your needs
Pole height essential to get right too low not get maximum benefit too high can cause hitching shoulder lead to injury
Poles practical
Size people manually every body has different arm lengths
Stand side on with angle around 120
Show strap left right snug fit like a glove
Show quick release
Step 1 Today
Shoulder swing not elbows
Shoulder swing is key to getting most out of NW
Elbows don’t activate back and core muscles
Going to have a go at shoulder swing
Standing Demo one leg forward for balanced swing from shoulder long relaxed arms like marching arms elbows soft not locked out
demo poles parallel to ground like train tracks Walk (to training area )with poles parallel to ground focus long relaxed arms and train tracks
Set up cones circle train I walk one way clients the other
Demonstrate gear 1,2 and3
Demo gear 1 to gear 2 see if see if clients transition that change is moving to gear 2 harnessing power of upper body to propel along
Explain main diff G2 and G3 - shoulder ROM - hip level for G2 past hips for G3 show opens chest and hips activates upper back muscles, increased spinal mobilisation promotes upright posture
Start up sequence always use on grassy area
Starting position
Circle if more than 4 students one way instructor other
watch me I watch you ( less 4 walk side by side )
Model ( don’t push client will copy)
Arms long by side
Poles angle behind
Let go poles pretend no poles attached to body
REMIND
Length of arm ( as opposed to swinging from bent elbow)
Angle of poles remains throughout swing
Don’t need to hold or grip or pick up poles - they come along when shoulder swings
Control of handles
need to cup not grip
L/R swing
Why
safety could trip swing out poles need run parallel legs
Grip tendency to bring fward and in front of body mean contract forearm muscles RSI decreased ROM shoulder
Finding sweet spot
DEMO. WHAT IS IT
Where max back and arm engagement good leverage no slippage
Show diff tip lands long relaxed arms and short swing bent elbow
Easy way find without looking down hazardous danger fall
PRACTICAL. LIINE do low handshake need to initiate from shoulder
Practice start posi
Walk not holding poles as if reg walk
Once walk gently control handles
Slight lean fward to low handshake if square gate or grip poles go back to start
Ask if feel like poles biting grass
End Grass
End of grass
Reinforce. First time lot to learn new skills take practice
Common problems like controlling poles
Surprised how much easier feels second session
Questions concerns
Practising foundation skills on sealed surfaces
Walk grass to path observe how doing
Safety bikes off path not walking
Explain poles drag on path to begin with line clients up and demo then cup and show tap tap
Paws on
Intro sealed surface
Show
Why important to get right slip etc
Practice walking
Return and summary
NW2
Take poles off leave straps with poles get lost
Feedback questions
Remind cool down stretch handout
