Do you struggle with getting your slider thigh into the right position?

You might be able to get into the position on the back boards, but as soon as you try to do it in a slide, it just doesn’t happen.

This is a frustrating struggle for many curlers. [you can watch a walk through of this blog post here:]   Here’s what it can look like: For right-handed curlers:

1. The thigh pulls under the body
2. The thigh rotates and the foot turns under the body
3. The hips aim to the right of the target

For left-handed curlers:

1. Struggle to open up the hip
2. Foot directly forward or turned in

What might be happening? There are a few different reasons you might be getting into this position:

1. Lack of flexibility (in the muscles) or range of motion (in the joints) in one or both hips
2. Lack of strength and control around one or both hips (sometimes coupled with too much flexibility/hypermobility)
3. Lack of awareness or body control

And many curlers get into this position because they are trying to accomplish a goal:

1. Getting lower in the slide

2. Feeling more stable

The problem is that the position you’re using to accomplish that goal may actually be making it harder to create a balanced and stable slide. Why does it matter? Finding a balanced and stable slide is important for:

1. Accuracy: Being able to slide at the broom (can accompany a drift, a fishtail or issues with hitting the broom)
2. Control: Controlling your weight (poor timing or balance impacts energy and consistency at the target)
3. Release: Executing a clean and consistent release (no balance = hard to maintain a proper grip and release)

So regardless of why you’re getting into this position, or what your delivery particularly looks like, I have three exercises I would give to anyone who struggles with their slide position like this. The key is to not only build awareness and range of motion, but to be strong and controlled in these positions. This will make those on ice technique adjustments ten times easier!   SIDE LYING KNEE ROLLS (click for video) This may seem simple, but many people do it wrong. We want a neutral spine and we want to avoid hiking the hip or losing contact with the foot. This improves both awareness and range of motion. So even if you have the range of motion, it can help improve your body awareness. Then we take this awareness and range into the next 2 exercises …   1/2 KNEELING ROCK AND REACH (click for video) Now we move that awareness and control into a position that we can later use to help improve our delivery position. We’re working on the hip mobility, while managing gravity, and the coordination of the foot, shin, and upper body; movements that we need to own in order to slide straight and stable.   ISOMETRIC SPLIT SQUAT (click for video) This puts the first 2 exercises together and forces you to improve range of motion, control and build strength. And this is an important piece.

I believe this particular on-ice struggle is worth addressing off the ice first.

Once you improve range of motion, awareness, and strength, it will be a lot easier to make this adjustment on the ice.  

You can include these exercises in your warm-up or use them as a mini off-ice training program (2-3 times a week). 

  I would love to hear from anyone who struggles with this. Use this advice and try to improve your delivery, then send me an email and let me know how it goes. Even better, get some before and after photos or videos. This delivery struggle is a tough one to give blanket advice to, so I am very curious as to how close I am to providing some sort of solution. And if you try these exercises and you’re still struggling, that’s where individualized delivery analysis and movement assessments can be really helpful. In my delivery audits, you send me video of your slide and I help you troubleshoot what’s happening and what you can work on to adjust your technique, including specific off-ice exercises to help you make that change.  The EP Lab is also finishing up the off ice season in September, and in October we’re shifting to a mix of on-ice and off-ice recommendations to help you take your training onto the ice. If this is something you’re struggling with, reach out. I would love to see what you’re working with.   Coach Steph   Ps. The Kickstarter is LAUNCHED and ready to go and chock full of exercises to help you find a better aligned, balanced and powerful delivery + dryland brushing progressions so your first curling games back are AWESOME.