CCA High Performance Physical Training Program for Curling
Developed by Bob Comartin BHK (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.
CCA High Performance Physical Training Program for Curling
Developed by Bob Comartin BHK (Kin), CSCS, Strength & Conditioning Specialist for Curling
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.
*in order to minimize time spent in a gym, alternate between 2 opposing muscle groups
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)
Tubing shoulder adduction
If unable and no partner, then, lat pulldowns
Beetle on his/her back (focus on TA contraction)
Crunch foot taps
Dolphins (focus on TA contraction)
On ball
Knee raises
Wheelbarrel knee tucks
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.
CCA High Performance Physical Training Program for Curling
Developed by Bob Comartin BHK (Kin), CSCS, Strength & Conditioning Specialist for Curling
Prehab program 1
Waterbottle placements
Side lying hip external rotation
Prone hip extension – straight leg
PNF inner thigh contractions – seated back
supported
Supine TA contractions + alternate leg
exchange
Seated trunk rotation + TA contraction
Ball back extensions
Prone or bent over scapular retractions
Side lying 30 degrees shoulder abduction
Wrist pronation/supination
Alternative: Program 2
Other balance activity
Side lying hip abduction
Prone hip extension – bent knee
PNF inner thigh - standing
Quadruped opposite arm and leg raise
Side lying leg raises
Alternate leg exchange with press onto
leg
Shoulder external rotation
Prone or bent over shoulder flexion
Wrist extension
CCA High Performance Physical Training Program for Curling
Developed by Bob Comartin BHK (Kin), CSCS, Strength & Conditioning Specialist for Curling
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
CCA High Performance Physical Training Program for Curling
Developed by Bob Comartin BHK (Kin), CSCS, Strength & Conditioning Specialist for Curling
Aerobic Endurance Workouts
Workouts (time and intensity)
(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
Session 1 – 30 minutes, gradually increase to 75-80% and gradually decrease to finish
Scenario 1
(1 threshold)
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
Session 1 – 25 minutes, gradually increase to 75-80% and gradually decrease to finish
(2 threshold)
Session 2 – 30 minutes, gradually increase to 75-80% and gradually decrease to finish
CCA High Performance Physical Training Program for Curling
Developed by Bob Comartin BHK (Kin), CSCS, Strength & Conditioning Specialist for Curling
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.