As curlers, we all know the importance of a good warm-up before hitting the ice. But when should you warm up, and what does science say about the ideal timing and intensity? Let’s dive into the details to ensure you’re primed and ready for peak performance.
When Should I Warm Up?
The timing of your warm-up can significantly impact your on-ice performance. To determine the optimal window, we delved into scientific studies for insights.
What Science Says
One study suggests that a 15-minute active warm-up, followed by a 5-minute recovery interval, can enhance mean and peak power when stepping onto the ice to play. Surprisingly, a 5-minute active warm-up, immediately preceding the activity, showed even better improvements in power output.
“The [15 minute active warm-up] improves the [mean power] and [peak power] when associated with a recovery interval prior to exercise of 5 minutes. However, the [5 minute active warm-up] duration allows better improvement of power output when the exercise is applied immediately after the warm-up.”1
Another study explored the duration and intensity of warm-ups, concluding that both high and moderate-intensity warm-ups (both lasting 15 minutes) can maintain increased muscle temperature for 20 minutes. Notably, high-intensity warm-ups produced more significant gains in muscle strength and performance.
“…Both high and moderate intensity warm-up [both warm-ups were 15 minutes, but of differing intensity] can maintain an increase in muscle temperature for 20 min. Jump performance after high-intensity warm-up was increased for 20 minutes compared to a moderate intensity warm-up.”2
Decoding the Science
In essence, the research reveals that a 15-minute active warm-up provides a boost in power for the subsequent 20 minutes. The elevated muscle temperature during this period ensures that your muscles remain warm, offering a performance edge.
For optimal results, it’s advisable to opt for an intense 15-minute warm-up, followed by a short break, and then a quick 5-minute high-intensity warm-up just before hitting the ice.
Tailoring Your Warm-up Based on Position
If you play the Lead position, you’re setting yourself up for success by incorporating a 15-minute warm-up, followed by a brief break, and a final 5-minute high-intensity warm-up right before the game starts.
For Second or Vice players, a high-intensity warm-up in the last five minutes before the game enhances sweeping capabilities. However, a 15-minute warm-up 25 minutes prior, a short break, and a 5-minute intense warm-up are recommended.
If you’re the Skip, consider a second quick warm-up just before delivering your first stones. Given the time lapse combined with standing in the cold ice shed, many benefits of the initial warm-up might have dissipated, making a quick 5-minute intense warm-up crucial for optimal performance.
Conclusion
In the world of curling, a well-structured warm-up routine can be the game-changer. By understanding the science behind it, you can tailor your warm-up to your position, ensuring that you step onto the ice with power, control, and readiness. So, whether you’re a Lead, Second, Vice, or Skip, follow these guidelines to unlock your full curling potential. Master the art of warming up, and watch your performance reach new heights on the ice.
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