Curling starts soon and you haven’t done much to prepare? Don’t panic,  you’re not behind. In this episode, I talk about why the first game back can feel surprisingly difficult after a break, what makes curling physically unique, and how to gradually prepare your body for getting back on the ice. Why the first game back can feel so rough

• It’s not necessarily that you’re “out of shape”
• Your body may simply not be used to curling-specific positions and repeated movements
• Curling requires deep knee, hip and ankle flexion, hip extension, trunk control, upper-body endurance and repeated efforts

Curling is more than getting into the hack We talk about the physical demands of:

• Getting into and out of the hack repeatedly
• Holding a deep delivery position
• Moving and balancing on the ice
• Repeated lunging and getting up and down
• Brushing and maintaining position
• Producing repeated bursts of effort throughout a game

What to train before curling starts Prioritize:

• Delivery-position strength and tolerance
• Single-leg stability and trunk control
• Brushing and upper-body endurance
• Dryland brushing
• Curling-specific conditioning
• Aerobic capacity
• Mobility and recovery

How to return without doing too much too soon The goal isn’t to cram as much training as possible into the final weeks before curling starts. Instead, gradually increase your exposure to curling-specific movements and repeated efforts.

THE CURLING KICKSTARTER

If you’ve had a break from curling or training and want a simple way to prepare for getting back on the ice, this is exactly why I created the Curling Kickstarter. The program progresses through three phases: PHASE 1: WAKE UP Reintroduce movement, basic strength and curling positions. PHASE 2: BUILD Increase volume and time spent in curling-specific positions. PHASE 3: READY Build the work capacity and repeated efforts needed for actual curling. The program includes short 3x 30 minute workouts, gym and low-equipment options, delivery-focused training, brushing, conditioning, movement/recovery, dryland brushing, warm-ups and cool-downs. You can use the full 6-week progression or adapt it based on how much time you have before getting back on the ice.

ONE THING TO TAKE AWAY

You are not behind. You don’t need to punish yourself for what you didn’t do over the summer. Start where you are, give your body some specific exposure to curling, build gradually, and you’ll be in a much better position when that first game comes around.

RESOURCES

• Curling Kickstarter: $75 
• Should you ‘toe out’ in the curling delivery?
• All about hip mobility (3 exercises to help you find balance and alignment)
• Why nasal breathing is important

Episodes you don’t want to miss:

• Episode 14: A Safe transition back on the ice
• Episode 63: All about curling ice (and how it’s made)
• Episode 64: How to workout during the curling season

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