Mental Preparation in Curling: A Champion's Guide to Peak Performance
- Dr Paul McCarthy
- 1 day ago
- 11 min read
Mental preparation sets champions apart from good players in curling. Physical skills matter, but mental toughness training gives players a clear edge over others who don't make it their priority. My work with curlers at all levels has shown me how being mentally ready can boost performance on the ice.
Athletes need to stay focused, handle pressure, and build confidence through mental preparation. Curling stands out because it needs special mental skills due to its strategy and team dynamics. Research proves that curlers feel better about their physical abilities and aging process compared to people who don't curl.
Let me share a champion's approach to mental preparation in curling. You'll learn proven ways to handle pressure, from visualization methods to managing competition anxiety. Top organizations like Curling Canada put mental health first in their program decisions. The mental side of this growing sport deserves our attention, especially with 1.5 million Canadians playing curling as of 2015.
Understanding Mental Preparation in Curling
Athletic excellence goes way beyond physical abilities. Mental preparation is the life-blood of consistent performance in sports of all types. The psychological aspect gets nowhere near the attention it deserves compared to physical training.
What is mental preparation in sports?
Mental preparation includes psychological techniques athletes use to achieve optimal performance. Athletes must train their minds as hard as their bodies. Successful sports psychology programs help develop several key mental skills:
Managing focus and minimizing distractions
Maintaining attention during critical tasks
Controlling emotions under pressure
Building resilience to overcome setbacks
Creating effective communication patterns
Mental preparation isn't just about positive thinking. Athletes need structured programs and consistent practice, just like physical training [1]. The best performers can handle fear and anxiety during major competitions [1]. Mental training gives athletes powerful tools like visualization to picture successful outcomes before execution [2].
Why curling demands unique mental skills
Curling stands out from other sports due to its mental challenges. The game needs intense concentration and strategic thinking like in chess [2]. Each shot needs precise calculations with multiple variables to consider.
The team dynamics in curling create a special mental environment. Players must communicate well and support teammates under pressure [1]. Curlers face a unique challenge - they need to balance personal performance with team unity. This demands excellent communication skills and emotional intelligence.
Curling's pace creates its own mental hurdles. Players have time between critical shots to overthink things. This explains why elite curlers now embrace mindfulness exercises [2]. A solid pre-shot routine helps maintain focus. Even experienced players struggle when this routine gets disrupted [3].
Mental preparation vs. physical training
Most athletes and coaches know the mind matters as much as physical conditioning. Yet mental training often takes a back seat [1]. This creates an odd gap between what people know matters and what they actually do.
Physical training follows clear programs with defined progress paths. Mental preparation lacks this organization [1]. Another key difference lies in consistency. No athlete would expect to improve physically from occasional workouts. Yet mental skills training happens randomly instead of systematically.
Combining mental and physical training creates benefits beyond competition. Regular exercise helps athletes handle competition stress better [1]. Strength training teaches patience, proper technique, and breathing control. These skills directly help in pressure situations on the ice [1].
Mental preparation becomes vital at elite levels where physical differences between competitors are tiny. One expert puts it well: "At the highest level of competition, what separates the best from those who are close must be what goes on in their minds" [1]. Curlers especially need mental resilience. It helps them make strategic decisions while keeping team harmony during intense competitions.
Building Confidence Under Pressure
The true difference between good players and champions in curling shows up during pressure situations. When competition gets intense, knowing how to stay confident becomes just as vital as technical skill—in fact, sometimes it matters even more.
Recognizing and managing performance anxiety
Performance anxiety affects 30-60% of athletes in any discipline [1]. Your first step to manage these symptoms starts with recognizing them. Your body responds to competitive pressure through specific physical signs:
Racing heartbeat
Clammy palms
Muscle tension
Shallow breathing
Frequent urination before competition
You might doubt yourself, struggle to concentrate, or overthink shots that you've made successfully many times before [1].
Research shows athletes who use positive self-talk experience 20% less anxiety and perform better in competitions [4]. This technique also stops the fight-or-flight response that anxiety triggers, which lets you make shots without freezing up [4].
Coaches are a vital part of this process. A thoughtful approach to pre-game talks makes a big difference—what energizes one curler might make another feel anxious [1]. Providing personalized mental preparation time is a great way to get the team to succeed.
Techniques to boost self-belief before games
A well-laid-out pre-game routine helps you feel in control when competition gets chaotic [5]. This routine might include physical warm-ups, quiet reflection time, or listening to music—whatever centers your mind before you step onto the ice.
Setting realistic performance goals instead of focusing on outcomes helps build confidence. Put your energy into executing specific skills well rather than just thinking about winning [1]. Coaches should recognize players' efforts and progress, not just the final score.
There's another reason to prepare for "worst-case scenarios" [1]. When you discuss potential challenges and develop coping strategies beforehand, you'll feel ready for anything that happens during competition. This preparation reduces anxiety because you've already thought through solutions.
Studies show athletes who participate in self-talk training get better at managing stress and focusing under pressure [6]. Players who practiced self-talk techniques for eight weeks showed more confidence that kept growing even after training ended [6].
The role of visualization and positive self-talk
Visualization means mentally rehearsing your performance, seeing successful shots, and running through different scenarios before competition [5]. This technique helps your mind get familiar with the competition environment, which reduces uncertainty and builds confidence.
Positive self-talk works as a powerful mental tool that directly affects your emotional state and physical performance [7]. It takes several forms:
Mantras: Simple, repeatable phrases like "I am ready" or "Trust my training"
Success reminders: Brief mental notes of previous accomplishments
Refocusing statements: Words that bring attention back to the present shot
Research shows positive self-talk can improve physical performance by about 11%, especially in tasks that need strength, endurance, or quick reactions [4]. It also boosts self-confidence while reducing both somatic anxiety (physical symptoms) and cognitive anxiety (worried thoughts) [8].
The timing of self-talk plays a huge role. Use affirmations before competition, calming phrases during stressful moments, and refocusing statements after mistakes [6]. This organized approach maximizes benefits throughout different competition phases.
These techniques ended up building resilience—perhaps the most valuable mental skill for curlers. Through positive self-talk and visualization, you learn to see failures as chances to learn rather than dead ends, which helps you process disappointment and move forward with fresh determination [4].
Staying Focused During Competition
Technical skills alone won't guarantee success in curling. Players can slip up at the time their focus drifts during vital moments. Your ability to stay focused during competition ended up determining championship-level performance.
How to handle distractions on the ice
Distractions in curling show up in many ways—opponent movements, audience noise, and most dangerous of all, your own thoughts. Professional mental performance coaches notice that players don't perform well when they worry about future outcomes instead of staying present [9]. This forward-looking mindset creates anxiety that hurts performance.
To curb distractions and make them work:
Identify your personal triggers – Some players react to opponent movements while others feel internal pressure. You need to know your specific stressors before you can overcome them [10].
Develop a "second reaction" – Your initial emotional response happens naturally, but you control what happens next. This conscious choice sets elite performers apart [10].
Create a mental reset – A quick mental reset helps you refocus after missed shots or distractions. Olympic curlers often touch a specific spot on their broom. This simple gesture brings their attention back [11].
Sports psychology experts say proper concentration switches between four focus areas: broad, narrow, internal, and external [12]. Players perform better when they know which type of focus each situation needs.
Creating a pre-game mental routine
A steady pre-game routine helps you feel safe before stepping onto the ice. Research shows good mental preparation reduces anxiety by a lot [13].
Take time to reflect in your routine. Ask yourself about your physical, emotional, and mental state. Think about your game goals and any distractions you should address [13]. Then connect with teammates to set shared goals and plans.
Players often make mistakes by changing their pre-shot routine. One experienced curler shares, "Last week during my club game, I became distracted while cleaning my stone... I recall thinking that this wasn't feeling right, but I threw it anyway rather than starting over. Big mistake." [14]. Start over completely if your routine feels wrong.
Staying present: the power of mindfulness
Elite curlers now rely more on mindfulness techniques. These methods help athletes focus during games by keeping their mind on the present moment. This skill becomes vital in curling because overthinking between shots often ruins performance.
Studies show that proper meditation helps athletes feel less anxious, focus better, and recover from setbacks faster [11]. Mindfulness training teaches curlers to notice when their thoughts drift to past mistakes or future concerns. They learn to bring their attention back gently.
Breathing exercises stand out as an effective method. Research points to ideal breathing cycles - 5.5-second inhales and 5.5-second exhales, averaging 5.5 breaths per minute [11]. This rhythm calms your nervous system and helps you stay composed under pressure.
Team Dynamics and Mental Strength
Championship curling's success depends on team dynamics where individual skills combine with collective effort. Studies show that communication skills directly affect the relationship between team cohesion, empathy, and competition performance [2].
Supporting teammates through communication
Clear communication is the life-blood of effective curling teams. Every move relies on clear verbal and non-verbal exchanges, from deciding strategy to guiding stones down the ice [15]. The skip gives both oral instructions and signals, while sweepers continuously update their weight estimations [16].
Team members should confirm their understanding of required shots before execution. The sweepers and skip must maintain constant communication during each delivery [16]. Teams often create clear signals for commands like "sweep" or "stop" because of the noisy environment with multiple games [17].
Balancing self-improvement with team goals
World-class curlers stand out by knowing how to contribute to their teammates' success beyond personal excellence [9]. Mental performance coaches at elite levels focus on team dynamics more than individual skills [1].
Elite curlers create environments where teammates can thrive by:
Understanding each teammate's priorities and needs
Giving appropriate feedback at the right moments
Priming teammates' thinking for optimal shot management [9]
Mental toughness training is a great way to get teams to assess how, when, and why they perform well [10]. This transforms their thinking from "What if we fail?" to "We'll succeed if we do this" – giving emotional security to the whole team [10].
Giving and receiving constructive feedback
Top curlers start by pursuing perfection through self-criticism but find this approach often causes more harm than good [9]. Self-compassion, not harsh self-judgment, ended up becoming the path to improvement and resilience [9].
Bill Tschirhart, a prominent Canadian curling coach, identifies four team development phases: forming (polite but reluctant communication), storming (conflict and performance dips), norming (establishing expectations), and performing (achieving full potential) [18]. Teams need to accept each stage, including conflicts, to speed up growth [18].
A neutral coach helps team conversations during challenges. This person becomes the target for team frustrations, which helps maintain team harmony [1]. One mental performance coach puts it simply: "They don't pay me to be their friend. They pay me to help make them champions" [1].
Recovering from Mistakes and Setbacks
Mistakes are part of curling, whether you're just starting out or competing at the Olympics. Elite players stand out not because they never miss, but because they bounce back faster.
How to mentally reset after a missed shot
A quick mental reset starts when you acknowledge your mistake without letting it consume you. A seasoned curler puts it well: "Don't make a miss worse by letting it affect future ends" [19]. You can follow this simple three-step reset process:
Notice when your thoughts start spiraling
Take controlled breaths to release tension
Focus clearly on your next shot
Your physical reset should take just moments—a 4-7-8 breath pattern works well (inhale for 4, hold for 7, exhale for 8). This activates your parasympathetic system naturally [20].
Turning failure into motivation
Top curlers start their journey chasing perfection through self-criticism but they end up learning that this approach hurts more than it helps. The path to improvement lies not in harsh self-criticism but in self-compassion [9].
Kristin Neff's research shows that self-compassion needs three key elements: mindfulness, self-kindness, and common humanity [9]. Think about what you'd say to support a teammate—"you're not alone, you're not the only person to flash a hit today" [9].
Building long-term resilience
Keeping a journal helps build resilience exceptionally well. One athlete explains it perfectly: "Writing in a journal is the biggest! You critique it, but it's out there so you don't have to keep it in your head" [21].
Conclusion
Mental preparation sets champions apart from good curlers. This piece explores how being mentally ready changes performance on the ice just as substantially as technical skill—maybe even more. Champions know that mental toughness needs constant practice, just like physical training does.
On top of that, it takes specific techniques to build confidence under pressure. A combination of visualization, positive self-talk, and well-laid-out pre-game routines creates mental resilience against competitive stress. These tools help curlers manage their performance anxiety and execute shots confidently when it matters most.
Focus remains a significant element in championship-level curling. A player's success often depends on knowing how to handle distractions and stay focused throughout the match. Mindfulness techniques offer the quickest way to keep attention locked on the present moment—especially when doubt creeps in between shots.
Team dynamics shape mental preparation vitally. Players thrive under pressure when they communicate clearly, balance personal and team goals, and give constructive feedback. The best teams go beyond individual excellence to promote collective mental toughness.
Every curler makes mistakes. Elite performers stand out because they reset quickly after errors, practice self-compassion instead of harsh criticism, and build lasting resilience. This mindset turns setbacks into learning opportunities rather than confidence killers.
You've now learned a champion's mental tools. Mental preparation might feel daunting at first, but steady practice brings amazing results. These techniques will improve your curling performance and help you handle pressure better in life. Mental toughness reaches way beyond the ice—building resilience that serves you in competition and beyond.
Key Takeaways
Mental preparation in curling is just as crucial as physical training, with champions using specific psychological techniques to maintain peak performance under pressure.
• Master your mental reset routine: Use the 4-7-8 breathing technique (inhale 4, hold 7, exhale 8) to quickly recover from mistakes and refocus on your next shot.
• Build confidence through visualization and positive self-talk: Athletes using these techniques show 20% less anxiety and 11% better physical performance during competition.
• Develop a structured pre-game routine: Create consistent mental preparation rituals to reduce performance anxiety and establish psychological control before stepping onto the ice.
• Practice self-compassion over self-criticism: Elite curlers discover that treating mistakes with kindness rather than harsh judgment accelerates improvement and builds long-term resilience.
• Focus on team communication dynamics: Clear verbal and non-verbal exchanges between teammates directly impact competition performance, making communication skills as vital as technical abilities.
The mental game separates good curlers from champions—at elite levels where physical skills are similar, psychological preparation becomes the decisive competitive advantage that transforms pressure situations into opportunities for peak performance.
References
[1] - https://www.ualberta.ca/en/folio/2018/01/how-a-ualberta-sports-psychologist-is-helping-canadas-olympic-mens-curling-team-excel-at-the-mental-game.html[2] - https://pmc.ncbi.nlm.nih.gov/articles/PMC9978815/[3] - https://curlinginontario.ca/category/mental-preparation/[4] - https://www.drpaulmccarthy.com/post/how-pro-athletes-use-positive-self-talk-in-sport-a-mental-coach-reveals-all[5] - https://www.ryanpelling.com/blog/coping-with-pre-competition-pressure[6] - https://thementalgame.me/blog/using-self-talk-to-overcome-athletic-challenges-and-boost-performance[7] - https://www.sportpsychologytoday.com/youth-sports-psychology/using-positive-self-talk-to-improve-performance/[8] - https://members.believeperform.com/self-talk-during-sport-advantage-or-detriment/[9] - https://worldcurling.org/2024/03/curling-mentalhealth/[10] - https://www.thecouragetowin.com/perform-your-best-under-pressure-in-curling/[11] - https://www.drpaulmccarthy.com/post/10-proven-mindfulness-techniques-for-athletes-used-by-olympic-champions[12] - https://glennpaulley.ca/curling/2011/06/13/book-review-smart-curling/[13] - https://empoweredperformance.ca/pregame-warmup-guide-for-curlers/[14] - https://curlinginontario.ca/2016/03/the-importance-of-the-preshot-routine/[15] - https://thecurlingclub.com/blog/tired-of-boring-team-building-activities-try-curling-instead[16] - https://curlingdescollines.ca/index.php/en/41-curling-info/295-roles-communication-players[17] - https://wolfvillecurlingclub.ca/resources/communication[18] - https://www.jonathanhavercroft.com/curling/2018/5/16/team-formation-and-team-dynamics[19] - https://www.reddit.com/r/Curling/comments/zxcy7f/missed_shot_and_game_outcome/[20] - https://thementalgame.me/blog/mastering-the-art-of-mental-reset-how-athletes-can-bounce-back-mid-game[21] - https://bulletproofmusician.com/the-role-of-self-compassion-in-cultivating-mental-toughness-and-overcoming-setbacks/