CCA High Performance Physical Training Program for Curling

CCA High Performance Physical Training Program for Curling

Developed by Bob ComartinBHK (Kin), CSCS, Strength & Conditioning Specialist for Curling

Curling In Season training program : Peaking for performance

Whether it was due to an injury or fatigue, performance can be impaired as fitness declines. In order to prevent this gradual decrease in fitness and to perhaps boost fitness during certain periods throughout the season, follow the guidelines on the following page.

Training goals for a competitive season:

1)reduce the risk of injury – the prehabilitation program has been inserted to help athletes strengthen areas that are commonly injured in curling. This prehab program can be done on the road and serves to restore range of motion and reduce muscle tension created from the physical and mental stress of the game.

2)maximize recovery between games and bonspiels– a recovery/regeneration program is important in all sporting environments to help athletes cope with the stress of one’s sport and to prepare the mind and body for upcoming games.

3)maintain general fitness – occasional bouts of aerobic activity, strength training, and flexibility can keep you feeling fit and mentally strong.

4)minimize detraining – careful schedule planning and following the taper timelines.

Planning, as always, is crucial.

However, to the dedicated curler, nothing is impossible.

First of all, check your schedule and determine your training periods. With a day timer, schedule appropriate training sessions as outlined on the following page.

Secondly, learn a prehabilitation program. This program can be done on recovery days, after games, or during a general fitness session for ideal postural and functional restoration.

Thirdly, add a couple recovery/regeneration activities after practice and games to maximize recovery and reduce fatigue.

Curling In Season resistance training program:

The goal of the inseason training program is to maintain general fitness throughout the season. If you cannot make it to the gym, then attempt one of the prehabilitation programs.

Exercise: / Optional replacement
Squats / Balance-type exercises
Lunges (forward or reverse) / Single-leg leg press
Hip raises / On ball
Dumbbell bench press / On ball
Lateral raises standing / Bent over shoulder extensions
One arm rows / Reverse flys
Chin ups (assisted if necessary/have workout partner)
If unable and no partner, then, lat pulldowns / Tubing shoulder adduction
Beetle on his/her back (focus on TA contraction) / Crunch foot taps
Dolphins (focus on TA contraction) / On ball
Knee raises / Wheelbarrel knee tucks

*in order to minimize time spent in a gym, alternate between 2 opposing muscle groups or 2 different muscle groups with minimal rest between sets. Rest 90 seconds between exercises.

Prehabilitation Program

Prehabilitation is a new term created to describe a program where the main goal is to prevent injuries. These programs can address the specific postural/functional weaknesses of the curling athlete as well as the specific stresses and strains of brushing and throwing rocks. The practice of prehabilitation training and its success relies greatly on an athlete's ability to commit to excellence.

Depending on a curlers training plan, prehab exercises can be done as an independent workout, in a warm up or cool down, or simply doing a few exercises while watching TV. Full workouts can be designed for off days or active rest days. Mini prehab workouts are great for team travel and recovery days. After a game, prehab exercises can provide important biofeedback about certain regions that may necessitate further treatment before becoming an injury. These exercises can facilitate postural awareness, maintain strength and flexibility while allowing for waste removal and muscle relaxation. Followup with your sport science specialist for your specific prehab program.

Prehab program 1 / Alternative: Program 2
Waterbottle placements / Other balance activity
Side lying hip external rotation / Side lying hip abduction
Prone hip extension – straight leg / Prone hip extension – bent knee
PNF inner thigh contractions – seated back supported / PNF inner thigh - standing
Supine TA contractions + alternate leg exchange / Quadruped opposite arm and leg raise
Seated trunk rotation + TA contraction / Side lying leg raises
Ball back extensions / Alternate leg exchange with press onto leg
Prone or bent over scapular retractions / Shoulder external rotation
Side lying 30 degrees shoulder abduction / Prone or bent over shoulder flexion
Wrist pronation/supination / Wrist extension

Recovery/Regeneration Principles

Mental or physical fatigue will result in poor quality performance and training. Treat your body well and you will be rewarded. Play every shot to the best of your ability.

Recovery/regeneration focus:

1)sleep 7-9 hours usually best

2)warm up before games – a 10-15 minute warm up should stimulate the circulatory, musculoskeletal, and neuromuscular systems

-focus should be placed on dynamic stretching exercises

3) cool down after games – low intensity aerobic activity can aid in the removal of waste product

- stretching can induce relaxation of tense muscles

3)active rest – especially on the road – light aerobic exercise, dynamic Range of

Motion exercises, stretching, pool exercises, prehabilitation program, or games that are low intensity and fun team-building in nature

4)nutrition – difficult to eat healthy on the road, planning is essential - stay away from fad diets - learn the Canada Food Guide - eat to be healthy

5)hydration – coaches can help remind athletes to continue to stay hydrated - for every glass of alcohol or caffeine, add 2 glasses of water

6)warm/cool shower/bath - after a full day of competition, when you feel you have

overexerted yourself, to stimulate the removal of waste product

- 2 minutes each repeated 3-5X, times can vary if an injury has occurred on that particular day

7)Ice injured areas – mild aches, 10-15 minutes, 1X immediately after competition - mild/moderate aches and pain, 10-15min., 1X/hour for 3 hours - moderate/severe pain – ice as above and see a physician

8)Mental visualization and imagery –helps prepare for the next event, relax the

mind, and reduce muscle tension.

9)Massage and other therapy treatment if necessary

Aerobic Endurance Workouts

Workouts (time and intensity)
Scenario 1
(1 speed) / Session 1 – warm up 10 minutes slow
Increase pace 20 seconds, decrease 90 seconds, repeat 5 times
Cool down 10 minutes slow pace
Scenario 2
(1 threshold) / Session 1 – 30 minutes, gradually increase to 75-80% and gradually decrease to finish
Scenario 3
(2 speed) / Session 1 – warm up 10 minutes slow
Increase pace 20 seconds, recover 90 seconds, repeat 5 times
Cool down 10 minutes slow pace
Session 2 - warm up 10 minutes slow
Hill repeats – 25 seconds up, 1 minute and 35 seconds relax down and recover – X6
Cool down 10 minutes slow pace
Scenario 4
(2 threshold) / Session 1 – 25 minutes, gradually increase to 75-80% and gradually decrease to finish
Session 2 – 30 minutes, gradually increase to 75-80% and gradually decrease to finish

Stretching Program

Complete at least one repetition of each stretching exercise. Time your stretches and hold them for 30 seconds. Repeat stretches if you lack full range of motion or if indicated by your sport science specialist.