In today’s episode I walk you through my thought process around what it means to be a great 5th player on a successful curling team. I give you my experience as well as a long list of questions to help you and your team decide if carrying a 5th will work for you, and how exactly do you want that role to look.

This is likely my last episode before mat leave -if you’re new to the podcast make sure to scroll through past episodes and sign up for the 4-month curling tips & tricks newsletter sequence to continue to access Empowered Performance info.

Love this episode, check these out:

• Episode 27: Communication is about collaboration

• Episode 34: 4 exercises to become a better brusher

• Episode 82: Curling for beginners and improvers

To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance

All mentioned resources are available in the show notes on my website at

www.empoweredperformance.ca/podcast

Today’s episode dives into the intricacies of sweeping that not a lot of people pay attention to. When discussing who is the best sweeper the argument often centres around effectiveness and power, however top sweepers are not just great because of their physical skill. The best sweepers also know how to manage their energy throughout a game, understand the different paths in the ice and are great at communicating amongst the team. This is where the acronym SMART sweeping comes into play. I go through each element in this episode and provide examples and ways you can practice or at least learn about adding these into your tool belt.

I dive into how to master each element of SMART sweeping alongside becoming a more effective, powerful and efficient brusher in The Better Brushing Practice Plan which is available now. See show notes for details.

This is likely my last episode before mat leave -if you’re new to the podcast make sure to scroll through past episodes and sign up for the 4-month curling tips & tricks newsletter sequence to continue to access Empowered Performance info.

Love this episode, check these out:

• Episode 80: Sofia Mabergs on team dynamics, sweeping and training for curling

• Episode 41: Sweep to the button

• Episode 79: Lean Curling on evidence based practice standards and crazy sweep tests

To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance

All mentioned resources are available in the show notes on my website at

www.empoweredperformance.ca/podcast

Today’s episode I have Nina Walker back on the podcast talk about how to safely navigate the world of nutrition supplements; whether you are an elite athlete who might be drug tested in the future, or just a concerned athlete hoping to learn how to make smart choices around what to put in your body.

Nina let’s us know what her top 2 supplements are as a Performance Nutritionist, and goes through the pro’s and con’s of some common supplements such as caffeine, protein, and creatine.

Make sure to check out her new IG page: @rock_nutrition_for curling specific sport nutrition advice.

Love this episode, check these out:

• Episode 76: Nina Walker Nutrition on eating for physical and mental performance

• Episode 06: Basic nutrition for curlers

• Episode 24: PEACE & LOVE not RICE

To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance

All mentioned resources are available in the show notes on my website at

www.empoweredperformance.ca/podcast

Today’s episode I get to chat with Chantal Duhaime from Airways Myo. Chantal gives us insight into what myofunctional therapy is and how it can help you and your family improve your quality of life and the bonus benefits of enhancing performance.

Love this episode? Check these out:

• Episode 03: Shut your mouth -the key to better breathing

• Episode 32: 5 ways to improve your cardio nobody told you about

• Episode 48: Sassy hips & energy leaks

To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance

All mentioned resources are available in the show notes on my website at

www.empoweredperformance.ca/podcast

In today’s episode I interview the author of Curling for Beginners and Improvers. John Robertson gives us insight into what inspired him to write this book, and how he hopes it will help curlers of various abilities take their game to the next level. You can purchase his book in various forms at https://www.curlingbeginners.ca 

Some episodes that will pair well with this conversation:

• Episode 66: Considerations for first-year curlers, for athletes

• Episode 68: Considerations for first-year curlers, for coaches

• Episode 69: Considerations for first-year curlers, for teammates

All mentioned resources are available in the show notes on my website at

www.empoweredperformance.ca/podcast

To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance

Today’s episode outlines the pros and cons and ways to maximize your time during a solo curling practice. I give you a list of devices to help you reach your goal as well as an outline of how I organize my own personal practices.

Love this episode, check these out:

• Episode 18: Letting your knees go past your toes

• Episode 23: Teach, test and repeat with Terri Weeks

• Episodes 40, 41 & 41: 3 Brushing intervals for you & your team

To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance

All mentioned resources are available in the show notes on my website at

www.empoweredperformance.ca/podcast

In today’s episode I am joined by Sofia Mabergs who shares snippets from her journey to the top of women’s curling with Team Hasselborg.

We touch on the importance of each athlete playing to their strengths, setting goals and enjoying your time on the ice.

Fia shares her learnings around practice, sweeping and training specifically to improve curling performance.

Love this episode, check these out:

• Episode 18: Let your knees go past your toes

• Episode 55: Should you ‘toe out’ for more balance?

• Episode 74: Elements of a curling specific offseason

To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance

All mentioned resources are available in the show notes on my website at

www.empoweredperformance.ca/podcast

Today’s episode features English researcher and curler Jotham Sugden. We talk about his mission with his website www.leancurling.com centring around curling research and sweep science.

We answer a couple questions such as:

• How can an athlete and a coach determine what information is good?

• How to combine experience and research with the human athlete in front you?

• What matters more, experience, education or research?

We also touch a bit on sweeping science, sweep testing and gripper vs slide sweeping 

Some other great episodes to check out:

• Episode 48: Sassy hips and energy leaks

• Episode 65: 5 reasons you aren’t a better brusher

• Episode 55: Should I 'toe out' while curling?

To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance

All mentioned resources are available in the show notes on my website at

www.empoweredperformance.ca/podcast

Today’s episode features English researcher and curler Jotham Sugden. We talk about his mission with his website www.leancurling.com centring around curling research.

We answer a couple questions such as:

• How can an athlete and a coach determine what information is good?
• How to combine experience and research with the human athlete in front you?
• What matters more, experience, education or research?

We also touch a bit on sweeping science

Key resources mentioned:

• Evidence Based Practice -Standards:

1. Using to best possible research evidence
2. Utilizing curling experience and expertise
3. Taking individual preferences into account

• Contact form on website: [email protected]
• IG: leancurling
• TPI for golf
• Meta-analysis on curling research by Emily Zacharias
• Joe’s challenge: 90 sec max sweeping test → looking for a drop off in power. Measure sweeping frequency and power (with smart broom or force plate -more validated).
  • Power = Force (vertical) x Velocity.
  • From video measure distance of brush stroke, and # of strokes to calculate velocity
  • Contact Joe for assistance/share results
• Reminder: no 2 smart brooms are the same (can be helpful as a tool for individual session adjustments)

Some other great episodes to check out:

• Episode 48: Sassy hips and energy leaks
• Episode 65: 5 reasons you aren’t a better brusher
• Episode 55: Should I 'toe out' while curling?  

 Listen & watch below, on your favourite streaming ap or on TheCurlingsNews.com

To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance

Take care,

Coach Steph

In this episode I answer questions such as:

• Best workout for improving stability and power for peel weight

• Should I pull back in the curling delivery?

• What workouts should I do if I have a knee injury?

This months case study gives tips for if your inner thigh or outer hip is influencing your ability to get into a comfortable and accurate delivery position

If you’ve got a question or case study example you can fill this out HERE.

Watch HERE

Some other great episodes to check out:

• Episode 05: It's all in the hips

• Episode 48: Sassy hips and energy leaks

• Episode 55: 'toe out'?

To stay as up-to-date as possible, make sure to join the Empowered Performance newsletter and to follow me on Instagram at @empoweredperformance

All mentioned resources are available in the show notes on my website at

www.empoweredperformance.ca/podcast