Nordic Walking: Technique and Interval Loop
An introduction to Nordic walking, a lifetime fitness activity anyone can do: fitting the poles, coordinating arms and legs, pushing off and walking a loop with pace changes. Students work on cardio endurance, coordination and building healthy outdoor habits.
How to play
- Pole fitting (3 minutes): with the pole upright next to the body, the elbow should form a right angle; put the straps on the wrists.
- Phase 1, drag: walk for 3 minutes holding the poles loosely and dragging them behind to find the natural swing of opposite arm and leg.
- Phase 2, plant: plant the tip next to the opposite heel and push back, opening the hand at the end. 5 minutes on a cone loop of about 200 yards.
- Phase 3, pace: interval loop of 2 minutes easy and 1 minute fast with a longer stride, for 12 minutes; check heart rate at the end of each fast block.
- In pairs, one walks while the other checks three technique points (opposite arm, push back, torso leaning slightly forward), then switch. 4 minutes.
- Wrap up for 3 minutes: talk about where students could do this near home and how much weekly time would be recommended.
Rules
- Poles never go above waist height and are never used to play around.
- Keep at least 6 feet behind the person in front.
- On turns and when passing, hold the poles in close to your body.
Variations
Easier
Stay with the drag and plant phases at a steady, easy pace.
Standard
Full technique with intervals of 2 minutes easy and 1 minute fast.
Harder
Add hills or stairs and cut recovery to 1 minute.
Adaptations
- For limited mobility in one leg, the pole provides extra support and the loop is shortened; a student in a wheelchair does the same loop pushing the chair through the intervals.
- For students who are blind or visually impaired, walk alongside a guide who calls the rhythm out loud ("arm, arm").
- Students with lower fitness can turn the fast intervals into a moderate pace.
Learning goals
- Coordinate basic Nordic walking technique.
- Regulate effort using heart rate.
- Value Nordic walking as a healthy lifetime activity.
Equipment for a class of 25
- Nordic walking poles: 50
- cones: 10
Teacher tip
The most common mistake is carrying the poles out front like ski poles; insist on planting them behind the body.
PatioLab has "Nordic Walking: Technique and Interval Loop" and 1299 more activities ready to drag into your lesson and run from your phone in the gym.
More activities like this
More main activities for High School
10-20-30 interval running in pairs
The 10-20-30 method strings together 30 seconds of easy jogging, 20 at a moderate pace and 10 at top speed, in five-minute blocks.
1v1 Ball Volley Matches
1v1 ball volley: singles games on a small court with a low net, hitting the ball over the net and allowing one bounce.
2-on-2 Volleyball with Blocker Hand Signals
2-on-2 volleyball modeled on beach doubles: the net player uses hand signals behind their back to tell their partner which area they will block and which the partner…
4-on-4 Volleyball with a Setter and Outside Attack
Small-court 4-on-4 games where each team has a setter at the net and builds the pass-set-hit sequence toward the outside hitter.
4x50 Relay: Blind Handoff in the Exchange Zone
Teams of four learn to pass the baton without looking inside an exchange zone marked with cones, with the receiver taking off at speed so no time is lost.
Acrosport Flow: Linked Stunt Transitions
Groups of four link three simple acrosport stunts, moving from one to the next without fully coming down, with safe builds and dismounts.