Trekking Poles: Fitting and Technique Uphill and Downhill

Hands-on workshop on adjusting trekking poles and using them effectively on flat ground, uphill and downhill, using the school's ramps, stairs or bleachers. Students compare how hard it feels with and without poles and learn when they are worth using.

How to play

1. Height fitting: with the pole planted next to the foot, the elbow should be at about 90 degrees; put the hand through the strap correctly from below (4 min).
2. Walk on flat ground around a cone course, with the pole and opposite leg moving together as in natural walking (5 min).
3. Uphill on a ramp or bleachers: poles slightly shorter, planted level with the foot, pushing back (5 min).
4. Downhill: poles longer, planted in front to brake and take load off the knees, with short steps (5 min).
5. Comparison test: go up and down the same section twice with and without poles and rate effort on the Borg scale (4 min).
6. Share-out: when poles help and when it is better to stow them, for example on scrambles (2 min).

Rules

• Carry poles with tips pointing down and back, never raised.
• On stairs, go up one at a time without passing.
• Keep two pole lengths of distance from the person in front.
• Cover metal tips with rubber caps when working on hard surfaces.

Variations

Adaptations

• Limited mobility: practices fitting and the arm-push technique from the wheelchair on the ramp.
• Knee injury: focuses on downhill technique, which reduces joint load, and avoids stairs.
• Visual impairment: a partner leads with a shared pole in front while the student uses their own to feel the ground.

Learning goals

• Adjust poles to the person and the type of terrain.
• Apply pole technique on flat ground, uphill and downhill.
• Assess how poles affect perceived effort and knee load.

Equipment for a class of 25

• trekking poles: 30
• cones: 12

Teacher tip

If there are not enough poles, pair students up and alternate sections. Remind them that on very technical ground or scrambles the poles belong in the backpack.

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