Additional information
Become a better curler
Curling is a sport with large amount of repetitive movements. For this reason, it is a good idea to do injury-prevention exercises and consider proper load-management. This will reduce your risk of injury.
BEST WITHOUT INJURIES
Training regularly is essential for improving and enjoying your sport over time. When you're injured, it prevents you from consistent training. Did you know that a previous injury increases the risk of a new one? That's why injury prevention is crucial to help you enjoy and perform in your sport. This program is designed to help you stay injury-free, so you can keep progressing and enjoy your sport for many years to come.
A WELL-ROUNDED CURLIG PLAYER
Curling demands skills such as balance, concentration, precision, mental strength, cooperation and strategy. Curling used to be a strength sport, where the goal was to make the stone go the farthest out onto a frozen lake. Later, it evolved into the precision sport we know today.
CURLING IS FOR EVERYONE
Curling is a suitable sport for both girls and boys, but boys can develop more sweeping strength, which gives them an advantage. During the 2016 Winter Youth Olympics in Lillehammer, mixed teams competed, with two girls and two boys on each team.
DID YOU KNOW...
...that Curling was originally a strength-sport? It was a sport where the goal was to send the stone as far as possible across the ice on a frozen lake. Later, it developed to be a precision-sport, as we know it today!
Exercises
Standing Y
Purpose: To strengthen the shoulders and upper back
Keep your body upright and extend your arms overhead
Elbows should remain in the same position during the exercise
Squeeze your shoulder-blades together at the top
3 x 8–16 repetitions
Standing row
Purpose: Strengthen shoulders and upper back
Pull the elastic band backwards
Keep shoulders low
Keep elbows close to your body
Squeeze your shoulder blades together
3 x 8–16 repetitions
Squat
Purpose: To develop good squat technique
Keep your feet hip width apart
Start the movement from the hip
Keep your knees aligned with toes
Sit down as if you are sitting on a chair
Keep your back straight
3 x 8–16 repetitions
Forward lunges
Purpose: To improve hip and knee control
Lunge forward
Keep knees aligned over toes
Maintain upper body upright
3 x 8–16 repetitions
Backwards lunges
Purpose: To improve hip and knee control
Lunge backwards
Keep knees aligned with toes
Maintain upper body in upright position
3 x 8–16 repetitions
Side-lying groin strengthening
Purpose: To strengthen the hip adductor muscles
Lie on your side with your top leg bent forwards
Lift the lower leg straight upwards and lower slowly
Perform the exercise slowly
Keep your foot horizontal throughout the exercise
3 x 8–16 repetitions
Ankle stretch
Purpose: To improve ankle flexibility
Put weight on forefoot
Roll slowly forwards and backwards
3 x 30 seconds
Plantar fascia stretch
Purpose: To improve flexibility of the foot
Extend your toes against a wall or box
Perform a bent-knee calf stretch in this position
3 x 30 seconds
Hip flexor stretch
Purpose: To improve hip flexibility
Move weight slowly forwards
Keep upper body straight
Lean your upper body to the same side as your front foot
3 x 5–8 repetitions
Standing row
Purpose: Strengthen shoulders and upper back
Pull the elastic band backwards
Keep shoulders low
Keep elbows close to your body
Squeeze your shoulder blades together
3 x 8–16 repetitions
Superman
Purpose: To strengthen shoulder stability
Keep shoulders low
Squeeze your shoulder-blades together at the top
3 x 8–16 repetitions
Squat +
Purpose: To improve hip and knee control
Stand on unstable surface
Keep feet hip–width apart
Start the movement from the hip
Keep knees aligned with toes
Sit down as if you are sitting on a chair, keeping your upper body straight
3 x 8–16 repetitions
Squat elastic band
Purpose: To improve hip and knee control
Keep feet hip–width apart
Start the movement from the hip
Keep knees aligned with toes
Sit down as if you are sitting on a chair, keeping your upper body straight
3 x 8–16 repetitions
The diver
Purpose: To improve trunk control and hamstring strength
Balance on one leg, with your knee slightly bent
Tilt your upper body forwards from the hip
Keep your head, back and opposite leg in a straight line
Raise your arms overhead
Progression: Hold a medicine ball or dumbbell
3 x 8–16 repetitions
Copenhagen adductor short
Purpose: To strengthen the adductor muscles
Partner holds you above the knee
Keep your body stable, lower and lift the bottom leg
Keep your body in a straight line
Perform the exercise slowly
3 x 8–16 repetitions
Ankle stretch
Purpose: To improve ankle flexibility
Put weight on forefoot
Roll slowly forwards and backwards
3 x 30 seconds
Plantar fascia stretch
Purpose: To improve flexibility of the foot
Extend your toes against a wall or box
Perform a bent-knee calf stretch in this position
3 x 30 seconds
Hip flexor stretch
Purpose: To improve hip flexibility
Move weight slowly forwards
Keep upper body straight
Lean your upper body to the same side as your front foot
3 x 5–8 repetitions
Gluteal stretch
Purpose: To improve hip flexibility
Start in a plank position
Place one foot between just behind the opposite hand, then move your weight backwards
Lower your hips, keeping them parallel with the floor
Variation: Change the angle of knee flexion
2 x 8 repetitions for 3–4 sec each
Standing Y +
Purpose: To strengthen the shoulders and upper back
Keep your body upright and extend your arms overhead
Elbows should remain in the same position during the exercise
Squeeze your shoulder-blades together at the top
3 x 8–16 repetitions
Standing row
Purpose: Strengthen shoulders and upper back
Pull the elastic band backwards
Keep shoulders low
Keep elbows close to your body
Squeeze your shoulder blades together
3 x 8–16 repetitions
Squat +
Purpose: To improve hip and knee control
Stand on bosu
Keep feet hip–width apart
Start the movement from the hip
Keep knees aligned with toes
Sit down as if you are sitting on a chair, keeping your upper body straight
3 x 8–16 repetitions
Single–leg squat
Purpose: To strengthen quadricep and gluteal muscles and improve lower limb control
Keep your knee aligned over your toes
Slowly return to start position
Avoid rotation and tilt of the hips
As many as possible with good control
The diver
Purpose: To improve trunk control and hamstring strength
Balance on one leg, with your knee slightly bent
Tilt your upper body forwards from the hip
Keep your head, back and opposite leg in a straight line
Raise your arms overhead
Progression: Hold a medicine ball or dumbbell
3 x 8–16 repetitions
Copenhagen adductor
Purpose: To strengthen the adductor muscles
Partner holds you at the knee and ankle
Keep your body stable, lower and lift the bottom leg
Keep your body in straight line
Perform the exercise slowly
3 x 8–16 repetitions
Ankle stretch
Purpose: To improve ankle flexibility
Put weight on forefoot
Roll slowly forwards and backwards
3 x 30 seconds
Plantar fascia stretch
Purpose: To improve flexibility of the foot
Extend your toes against a wall or box
Perform a bent-knee calf stretch in this position
3 x 30 seconds
Hip flexor stretch
Purpose: To improve hip flexibility
Move weight slowly forwards
Keep upper body straight
Lean your upper body to the same side as your front foot
3 x 5–8 repetitions
Gluteal stretch
Purpose: To improve hip flexibility
Start in a plank position
Place one foot between just behind the opposite hand, then move your weight backwards
Lower your hips, keeping them parallel with the floor
Variation: Change the angle of knee flexion
2 x 8 repetitions for 3–4 sec each
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Play video
Standing Y3 x 8–16 repetitions
Play video
Standing row3 x 8–16 repetitions
Play video
Squat3 x 8–16 repetitions
Play video
Forward lunges3 x 8–16 repetitions
Play video
Backwards lunges3 x 8–16 repetitions
Play video
Side-lying groin strengthening3 x 8–16 repetitions
Play video
Ankle stretch3 x 30 seconds
Play video
Plantar fascia stretch3 x 30 seconds
Play video
Hip flexor stretch3 x 5–8 repetitions
