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Table 3 Technical training sessions and their contents (same for NW and XCO)

From: Effects of 12 weeks of Nordic Walking and XCO Walking training on the endurance capacity of older adults

Session

Content

1

Introduction of the basic technique (make participants familiar with the device, walking and standing exercises)

2

Repetition and expansion of the basic technique (repetition of basic elements, partner/group exercises)

3

Technique expansion (reflexion and discussion of technique faults, technique correction by partners)

4

Technique practice (preparation for different terrains, technique practice with various tasks and conditions)

5

Technique stabilisation (repetition of the most important technique elements)

6

Technique practice with different velocities

7

Technique practice with different terrains

8

Technique stabilisation