Resistance/strength training Cardiovascular training But was that - PowerPoint PPT Presentation

Resistance/strength training Cardiovascular training

But was that really the case? Curling — especially the delivery of the stone — is a series of small, specific movements, and it doesn’t take much to throw things off: lack of strength – lack of mobility – lack of aerobic capacity

Are curlers athletes ? “Some of the age-old myths that curling is easy and you can drink and smoke and do everything else, that really isn’t the case if you are participating on a regular basis now,” “It’s more evident that fitness has become very important for top players .” - Warren Hansen, the director of competitions for the Canadian Curling “It’s not an old-man, beer-drinking Association sport anymore. Fitness is the key Game Sport now,”- Glenn Howard

A Typical Game : Walk 2 miles (3.2 km) or more  Play for 2.5 hours  Burn approx. 149 calories per 30 mins (745 per game !)  Front Ends: Walk 2.3 miles (5 km) or more  Sweep 1.6 mile (2.5 km) (highly physically demanding !)  Sweep 6 rocks an end = 48-60 rocks a game ! 

National events : 2 games/day → 10 days 100 km walk – 50 km sweeping Olympic and World level : 14 games short break between = 35 hours of play = Longest play time in any Olympic sport

Curling has unique physical demands: Leg-muscle strength 1. Sustains the delivery position for any length of time . * specifically the quadriceps ; carry most of the body weight during the slide 2. Provides power during thrust from hack 3. Provides balance and stability while sweeping (foundation) Strong upper body To vigorously and repetitively sweep the ice Core strength Maintain proper form by assuring stability One of the most highly rated anaerobic sports : requires short bursts of extreme exertion Aerobic and anaerobic capacity

2 essential curling skills: • Delivering a curling stone • Sweeping

Quadricep Sliding leg : maintain sliding position (isometric) Core Hack Leg : provides power during thrust from the hack Helps maintain proper form and stability Glutes Hip Flexors Sliding leg :maintain sliding position (isometric) Hack Leg : helps stabilize the hips Hack Leg : provides power during thrust from the hack and trunk during slide Calfs Hack leg : power for thrust from hack Sliding leg : supports sliding foot Hamstring Hack : involved when driving out from hack Sliding : stabilizer

Lower body Foundation Propels Balance and Stability Core stabilizes torso, balance and strength throughout sweeping motion *** used heavily when stopping or starting Shoulders Deltoids : Downward pressure on brush head, Coordination and direction speed of brush head Rotator cuffs : stabilizes shoulder joint Chest Downward pressure

Back (Lats, traps, rhomboids) : Engaged while sweeping *** LATS Arms Triceps : Downward pressure Biceps : stabilized elbow Forearms : grip strength

The goal of efficient sweeping is to find the sweet spot between maximum speed and pressure onto the ice.

Muscles worked: Deltoids, triceps, pectorals, erector spinae, latissimus dorsi, transverse abdominals, rectus abdominus, adductors, gluteals, quadriceps and hip flexors. The secret to powerful sweeping lies in your core and its ability to maintain stability during movement . If your core isn’t strong enough to hold you up as you slide or shuffle down the ice, you won’t be able to get into and hold the proper sweeping position.

Arms under chest – shoulder with apart • Arms straight • Belly button toward spine • Engage your glutes • Shoulders down and back • Keep spine aligned • Add in a pushup and you’ve got an exercise that mimics sweeping

The bent over posture of the sweepers as they follow the rock to the other end of the sheet. Muscles worked Shoulders, Lats, traps, Rhomboids, Bicep brachi : Upper Back Easier to ↓ because your body helps slide the broom away. • Strengthen the muscles that help pull your arms backwards, and • as a result you can maintain almost the same amount of pressure on the broomhead throughout both the push and the pull. Makes your “pull” action more powerful . • Bonus: it also strengthens your core muscles and mimics the • position you sweep in

Feet shoulder width • Bend at knees • Overhand grip • Back straight • Below the chest • Squeeze shoulder blades at top •

The key to an efficient delivery is Balance Trunk strength Endurance

The classic curling pose of letting go of the rock is basically a long, low lunge Muscles worked Hip extensors (glutes and hamstrings), hip flexors (quadriceps), transverse abdominus Lower body also needs to gain strength if you want to “get low’’ • Strengthens the bent leg, but also actively stretches and lengthens the • rear leg. Helps preven t overuse injuries in the lower body. • Bonus: This exercise strengthens and helps fine-tune the lower body weight control muscles thus improving your throwing technique.

Chin up • Chest lifted • Abs tight • Knees, hips and shoulders face forward • Front knee behind toes • *best done during the warm-up to prepare your hips, hamstrings and torso for the lunging motion necessary for throwing the rock

Muscles worked: Glutes, Quadriceps, Transverse Abdominal, Hamstring, Calves Increase flexibility in your Hips and Groin Necessary for healthy joints (not bad for knees) Natural Human Movement (everyone can and should) Builds muscle in your entire body (anabolic environment) Develop core strength (stabilizing muscle = ↑ balance)

Hip width apart (jump) Toes facing forward or slightly out Back straight Chest out (raise arms) Sit back (chair) Press through heels Knees parallel to toes Knees out Knees out (not in!)

Wider stance Toes turned out Inner thigh and adductors Challenge balance

Increase energy level Increase bone density (↓ osteoporosis) Reduces Stress Reduce Risk of heart disease and some cancers Relief from Depression and anxiety Weight loss Better Sleep Improve brain function (oxygen supply) and concentration

Type of Exercice: 15-25 secs • About a minute to rest before next rock • Interval training : hard exercise followed by active rest periods, repeated • Anaerobic activity • Fatigue causes ↓balance ↓ motor control ↓ coordination ↓ ROM ↓sweeping ↑mental mistakes ↑ focus under pressure Ability to recovery quickly and sustain sweeping intensity throughout a • game What you don’t want as a sweeper, is to still be recovering from your last • sweeping bout.

Pre season conditioning program • Strengthening program 8-12 exercises 2-3 times/week: • Squats 3 x 10 reps (kettle bell squats, sumo squats) • Lunges 3 x 10 reps (front, back and side lunges) • Planks 60sec x 1-2 reps (front and side) • Push ups 3 x 10 reps • Rowpulls /lat pulls 3 x 10 reps • Biceps curls 3 x 10 reps • Triceps extensions3 x 10 reps • Shoulder press 3 x 10 reps • Wrist flexion/extension • Cardio vascular training 2-3 times/week (20-60 minutes) • Biking, running, walking, stair climber, eliptical

Mid season conditioning program Strengthening program: 8-12 exercises, 1-2 times/week: • Squats 1 x 10 reps (kettle bell squats, sumo squats) • Lunges 1 x 10 reps (front, back and side lunges) • Planks 60sec x 1-2 reps (front and side) • Push ups 1 x 10 reps Physical conditioning during the season • Rowpulls /lat pulls 1 x 10 reps • Biceps curls 1 x 10 reps Maintain condition • Reduce Frequency and intensity of • Triceps extensions 1 x 10 reps • training • Shoulder press 1 x 10 reps • Wrist flexion/extension 1 x 10 reps • Cardio vascular training 1-2 times/week (20-30 minutes) • Biking, running, walking, stair climber, eliptical

Position: Clinical Kinesiologist/Personal trainer/Research assistant Hometown: Dieppe Degrees Bachelor of Science in Kinesiology (B.Sc., Kin.), Université de Moncton Certifications/Additional Studies Certified Member of the New Brunswick Kinesiology Association • Functional Movement Screen, Level 1 and Level 2 • CrossFit ™ level 1 trainer • Personal Training Specialist (PTS) CanFit Pro • Fundamental movement skill formation (NCCP) • Weightlifting coach (NCCP) • Football community coach (MFA) • Safe Contact trained (NCCP – football Canada) •