Enter the curling club in 2022 with confidence, throw your first rocks with less chance of pain, and sweep each rock post-to-post to the button for the win.
The problem is curlers worldwide don’t know the how, why and what behind training specifically for improving their performance on the curling ice.The goal is to provide education along side a DIY program so that you and your team can take ownership of your physical performance over the next few months. From the general progressive program, to the specific mini programs there is something for everyone on your team. New this year -I’m bundling the In-Season Training & Recovery Webinar so you have a full season picture of how to keep yourself safe and ready regardless of the month. This series is for athletes looking to gain an edge on their competition. Whether you’ve been maintaining your fitness, or are looking to start over, there is a program for you. This is the third iteration, meaning that there are 2-3 versions of each program depending on This series is not for athletes who aren’t looking to learn more about their body, and the demands of the sport we all love. If you are looking for a customized program experience coupled with regular accountability this might not be the best fit for you. See below for options to upgrade. Guided by evidence based practice you will learn how to avoid common training mistakes and structure your own workout plan to align with your goals, time, equipment and space. With a focus on movement you will be prepared for the entirety of a curling game. What is it? A 5-part series so that athletes, coaches and parents can build on their current understanding of how well a high performance curling athlete needs to move to reach their potential. Take part in one or 2, or all 5 webinars and access each program for your own personal use. Time subject to change. At current it is 7:30pm EST on each of the following dates: Early bird price discount (see here) ends May 3, 2022 at 11:59pm (must pay in full prior to deadline).
- May 11 — The Ultimate Off-Season Training Webinar V3, $125
- May 18– Better Breathing V2, $55
- May 25– Better Balance V2, $55
- June 1– Better Brushing V2, $55
- Fall 2022 (date/time TBD) — In-Season Training & Recovery Webinar V2, $55
- Join all 5 for $265
Recordings will be made available.
Keep reading to learn more about each webinar and program ...
The Ultimate Off-Season Training Webinar V3
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- Level 1 (2020 program updated & simplified)
- Or Level 2 (progression from L1)
- Or Level 3 (progression from L2)
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The problem is that athletes don’t train specifically for curling. Mostly because they don’t know how, what or why.The reality is that doing the same thing over and over again is the definition of insanity, and showing up each year hoping that a practice or two early in the year will be all you need to improve your performance is insane. This mentality and lack of education leads to frustration, stagnant performance and possible injury In The Ultimate Off-Season Training Webinar athletes will learn about the general demands of the sport of curling as it pertains to both fitness requirements and positional demands. You will learn how to structure your off-ice time to help you achieve the goals you set in the goal setting session.
- For the athlete who knows that including some form of focused training program into their daily activities will help improve their performance as a whole. They know that healthy humans make healthy athletes and healthy athletes can practice & play more, with less pain and more confidence.
- Learn how to prioritize certain aspects of fitness so that your strength, endurance, balance and flexibility can help you perform, and not distract you from making shots and having fun with your friends. Through the 3 month progressive DIY program you will learn what exercises, when, and how much are important for ensuring a strong and enjoyable curling game.
- For those who have never followed a focused training program, don’t have a lot of time available to dedicate to training, and/or have access to limited equipment (the program can be completed entirely with bodyweight exercises) I suggest the level 1 program.
Better Breathing
The problem is that athletes may be struggling with the ability to work hard, recover, and maintain their energy and endurance throughout an entire game but they don’t know how to cater their off-ice training specifically to improve their performance. What most humans do 24-8000 times a day is breathing, and most of us are breathing too much. A key topic in the webinar will be around how over breathing can provide detrimental effects to our health and performance. Most athletes, don’t know how to make the most of their day-to-day activities, as well as how to train specifically for cardio-respiratory specific curling struggles. Many performance gaps related to movement, energy, and focus issues may stem from issues with breathing. When we don’t maximize this vital part of life, we set ourselves up for potential injury, and struggle to reach our own potential. Rebounding between shots mentally and physically is one of the top struggles curlers at all levels strive to improve on. Many don’t know what to do, so they don’t do anything, or fall back to their old faithfuls.Athletes will learn how to breath less, and how to do more with less. The cardio-specific program includes daily activities, tests, specific breathing and relaxation exercises, and direction to create your own cardio focused program.All mini programs can be implemented on their own, or be coupled with The Ultimate Off-Season Training DIY program. Learn what to prioritize in your training so that you can achieve your specific curling goals.
- For the athlete who struggles with full game endurance, energy management, and rebounding between shots mentally and physically
- Learn how to master your breathing, and prioritize improving your cardio-respiratory performance. Take advantage of the summer months to become better at working hard, more often, and recovering harder.
- 3 programs are provided: a walking program, jog/walk program and a running program. The information provided can be utilized by swimmers, skippers, roller skaters, dancers, or any other form of cardio.
Better Balance
Speed wobbles, balance issues, struggles with hitting the broom, an inconsistent delivery, weight control and generating power. What do all of these have in common? Many of these struggles stem from issues with your balance. Your ability to coordinate the mobility and stability required by the lower body and trunk during a shot can influence your performance regardless of if you compete in the Friday mixed league or on the Slam tour. The reality is that if your goal is bigger hit weight, simply pushing harder will only get you so far. If your goal is better balance eyes closed drills, sliding through cones and tossing rocks without a broom will only demonstrate an improvement of balance. Speed up your performance goals by maximizing your off ice time by improving your own body awareness and physical literacy. Gaining mobility from a place of strength makes generating power easier, and decreases your risk of potential injuries in the short and long term. Athletes will learn about how to please the Queen Bee; the nervous system, so that it will grant them a better position, faster, with more power, and more often. If you want to be an efficient athlete, you need to become stronger.Could your lack of balance be throwing you off & influencing the ease at which you can reach your highest potential?
- For the athlete who struggles with balance, stability, creating a consistent delivery, and hitting the broom. Can be used to improve weight control, power generation and manage/prevent injuries.
- Learn how to find strength, stability and mobility in your lower body with less pain and more confidence. The program centres around single leg strength, and trunk stability. The program provides progressions to help get you from point A to point B
Better Brushing
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- Level 1 (updated, video workouts, make easier to follow)
- Or Level 2 (progression from L1)
- Or Level 3 (progression from L2)
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How should you hold the broom? Where should your feet go? What muscles do you need to use the most to not only be effective, but efficient as a brusher.The reality is, that becoming a better brusher not only helps make your body feel better throughout a tournament weekend, but increases your teams shot tolerance. & who doesn’t want to help their teammates make more shots? Athletes will learn how to utilize dryland drills, at-home strength training, and prepare themselves for future on-ice drills. Learn about the different brushing positions and the accompanying footwork, as well as how to determine what position is right for you and your body. If you struggle with applying more pressure, coordinating your limbs, or increasing your stroke rate, you can use the off-ice time to best prepare you for your on-ice practices. All mini programs can be implemented on their own, or be coupled with The Ultimate Off-Season Training DIY program. Learn what to prioritize in your training so that you can achieve your specific curling goals.
In-Season Training & Recovery Webinar 2.0
The problem is you train hard all summer long, but then when the season comes you either continue your workouts, or stop working out all together; both set you up for injury, loss of fitness and negatively affect your performance. Most athletes, don’t know how to effectively juggle maintaining the strength and mobility they gained over the summer, with the demands of being on the ice, plus all your other activities you’re involved in as a highly motivated human being. The In-Season Training webinar focuses specifically on how you can make sure your body maintains balance throughout the season, supports your warm-ups and upgrades your on-ice sessions. If we’re talking longevity as an athlete, this webinar is for you. We touch on the keys to maximizing and prioritizing your recovery in-season, and give you the tools you need to be successful all year round.- For the athlete who knows they need to workout at least once a week during the season, but they are not sure what to do.
- Learn how to organize your schedule around your on-ice sessions so that you set yourself up for success not failure.
- Yoga for Recovery Series provided.
How to sign up?
If you’re ready to make this the off-season that you take charge of your health, fitness and performance, email “webinar series” to steph@empoweredperformance.ca OR, Sign up NOW, here Don’t know which webinar is the right one for you? We can hop on a quick 10 min call to go over the details and help you find clarity around your goals. Join the newsletter here to gain access to a FREE 20-min movement and fitness self-assessment. If you are already a newsletter subscriber, send me an email titled “assessment please” and I’ll forward it on to you.— Work Hard — Hurry Hard — Play Hard —
