Physical Preparation for Curling

Perceptions of, and attitudes toward, our sport have changed a great deal over the past few years. With the granting of "full medal status" in the Olympics this "game" took on a new perspective.

One of the notable changes I’ve seen is the broad realization that better physical preparation directly relates to better performance. With this realization athletes frequently ask what they need to do to be "in better shape" for competition. What’s really interesting is that I hear this asked throughout the season and in the "off season". The recognition of curling as a sport rather than "just a game" has turned training into a year round activity for many competitive teams. The first step for many of the athletes is that difficult task of finding which exercises will benefit them most – here’s where "coaching" comes in.

Since the greatest interest boost has been in "pre-season" preparation we’ll start with some suggested activities that can make it easier to "hit the ground running" or perhaps better stated "the ice sliding" in the fall. This is where many athletes get a pleasant surprise…the best activities are those that involve aerobic conditioning and are fun for you – running, jogging, walking, bike riding, rollerblading, tae-bo, aerobics (of course) and a ton of other activities all fit. Any activity that raises your heart rate to around 70% of your maximum heart rate (MHR is most easily calculated by subtracting your age from 220) that is performed for a minimum of 20 minutes continuously will train your aerobic system. Curlers are the only athletes that I know of who routinely compete in 6-7-8 or even more games in a weekend. Coaches from other sports are wide-eyed when they hear that one. Any curler who is not aerobically fit will suffer a decline in performance in that "third game of the day" and it is always the most important.

Once you’re satisfied that your "aerobic base" is established, and you’re looking for more – how about taking on some issues with strength and flexibility that can directly affect this sport. Specific areas of weakness are fairly easy to identify – just think back to what traditionally hurts at the start of each season! If your legs feel stiff – deal with that by working at some resistance training to condition them. There are countless resources outlining possible training programs. The same applies for upper body (chest and arms).

The latest trend in general sports conditioning involves developing greater "core strength". The "core" simply stated is the trunk of the body. In order for "leg drive" to transfer force to the stone at the end of your arm, the core of your body must be stable. Core strength is also critical to maintaining proper balance when delivering or brushing.

A simple – to show – yet challenging to DO exercise that demonstrates and develops "core strength" is "planking" as shown here. Initially, the exercise is performed supporting your own body weight on your forearms and toes. The body should remain firm and flat – no hump in the middle. The progression is to remove one of the bases of support – lift one arm or leg off the floor, still maintaining the firm, flat position. The ultimate challenge is to lift the alternate limb to the one removed initially, now resting only on one forearm and the opposite toe. Simply holding any of these positions demonstrates your core strength level.

Flying, shown above works the core muscles in the back. Lie face down on the floor and then lift both arms and both legs off the floor and hold in a stable position. The alternate way to perform this activity (shown below) is to lie face down and lift your left arm and right leg – then return them to the floor and lift the right arm and left leg. A few repetitions of this exercise will do wonders for your lower back and develop that "core strength".

With the use of a "Swiss Ball" also referred to as an exercise ball, stability ball or strength ball, core strengthening can be simpler and more fun. These balls are available from a number of sources at a cost of approximately $35.00. Sizing of the ball is a bit of a question – most people will require a 55cm. (22 in.) ball. The best indicator for sizing is - when you are sitting on the ball your thighs should be parallel to the floor. There are literally dozens of exercises that make use of this equipment and we will show a couple of those that most readily transfer to curling.

Shown above, the exercise develops balance and the core strength required to maintain it. From a position sitting on the ball simply roll forward until the ball is supporting your back between the shoulder blades. Your body, from the knees to the head should be flat and parallel to the floor. This is often referred to as the tabletop position. Once you are established in this position, straighten one leg. Your weight should now be resting on the ball and one foot. Hold this position for as long as you can – take a short rest – then repeat with the opposite leg.

This one looks like fun – and it is. Just kneel on the ball. Use your hands and take your time to get balanced, then when this becomes comfortable, consider having a partner toss a ball or bean bag to you and play catch while kneeling on the ball. For any of these exercises, the more air pressure in the ball, the more challenging to maintain balance. It is always more fun to work out with a partner, and with challenges like the tug-of-war shown below it feels less like work. A 5-foot length of surgical tubing is an inexpensive addition to your equipment list that can be used for many different resistance training exercises. Here, it’s the rope for our tug-of-war.

We’ve shown just a few exercises of the hundreds of options available for training but hopefully you have an indication of the possibilities and a sense of how you might determine which will fit your needs. Your training time is too valuable to waste. Choosing the right "off-ice" exercises can make the "on-ice" practice time more enjoyable and certainly more effective as you will be fine tuning skills rather than conditioning muscles.