Improving Your Game - Warm ups and Cool downs

Editor: unknown
Date: 2013-01-21

Posted: Jan 21, 2013
Contributed: Colin Sinclair

WARMING UP

When I walk into the curling club and watch people apparently "warming up" before their game I cringe. I see people grabbing various appendages and trying to stretch and hold them... WRONG! WRONG!! WRONG!!!

This is actually a good way to injure yourself with micro or even major tears. When cool your muscles are not ready to be stretched, you need to warm them up first so that they are. However when you do warm up your muscles and then stretch and hold them (static stretching) before your game they will become somewhat elongated and therefore less ready to fire with full power when you need them to start your game.

The more beneficial way to warm up pre-game is to go through a three step process:

A few minutes of aerobic exercise (running on the spot, jumping jacks, etc) to get blood flowing to the extremities and major muscle groups. This will warm the muscles.
A few minutes of stretching that involves movement (Dynamic stretching) – leg swings, "golf swings," arm rotations, lunges, etc
The last step in a good pre-game prep is to actually get down into your final slide position (both sides)
Always get into your slide position in the ice area and sweep the ice a little to warm up in the cooler temp

n.b. Your warm up routine should be based on your age and ability. Intensity should be such that you do not perspire. If you are too breathless to talk then you are going at it too hard, if you can sing then not hard enough.

You should warm up before any physical exertion – not just curling. This includes activities such as gardening and snow shoveling/blowing.

Benefits of warming up:

Injury prevention (pulled muscles etc.)
Improved performance (leg drive, sweeping)
Getting more oxygen to your brain will also help with the thinking process

COOLING DOWN

When you see a hockey or football player being interviewed on television after a game they are usually on an exercise bike – cooling down. Why?

Cooling down has several benefits and should be done right after your game:

It rids your cells of toxins built up during the game, such as Lactic acid
Improves flexibility
Can help improve Range of Movement
Helps alleviate soreness and stiffness

An adequate cool down consists of:

A few minutes of decreasing aerobic activity (running on the spot etc)
Static stretching – stretch and hold for a least 30 seconds (legs, back, arms) while your muscles are warm and flexible. Check with a qualified coach/instructor for examples of static stretching – unfortunately you’ve seen some of them in the curling club before the game!!!!

Train yourself to do cool downs after your game you will really appreciate the results!!