💪Alpine Star Targets Core Connection in Post-Surgery Comeback
Mikaela Shiffrin, the most decorated Alpine ski racer of all time, is prioritizing a rigorous, targeted strength program to “bulletproof” her body ahead of the upcoming World Cup season. Following a nasty crash in November that resulted in a puncture wound to her abdomen and severe oblique muscle trauma, the 30-year-old is now laser-focused on rebuilding a foundation strong enough to handle the immense demands of elite ski racing.
The severity of the injury, sustained during a giant slalom run in Killington, Vermont, forced the two-time Olympic gold medalist to undergo surgery and endure two months of intensive rest and rehabilitation. Yet, displaying her characteristic resilience, Shiffrin made a triumphant return to the slopes in February to clench a historic 100th World Cup victory in Sestriere, Italy—a feat she was the first Alpine skier to achieve.
From the Ground Up: Mobility and Core Activation
In a candid interview detailing her recovery routine, Shiffrin revealed that the preparation phase for the new season centers on restoring peak strength and coordination. Her philosophy is simple: “working from the ground up, building a strong foundation. Then, the sky is the limit.”
Her routine begins not with heavy weights, but with deep mobility work designed to reduce strain and evenly distribute load across her structure:
* Foam Rolling: She starts by rolling out her thoracic and lumbar spine to mobilize her back, aiming to keep every segment “as mobile and free as possible.”
* Band-Assisted Stretches: This segment ensures her body is primed for movement, focusing on activation before adding external resistance.
* Core Activation: A crucial step to wake up the deep abdominal muscles before intense training.
The Oblique Factor: Targeting Post-Trauma Strength
The heart of Shiffrin’s targeted training is the work she dedicates to her core, specifically her obliques, which were directly affected by the November incident. The oblique muscle tearing required meticulous focus to re-establish the essential core connection vital for stability and power transmission in ski racing.
Her core and strength training circuit includes specialized movements designed to build functional power:
* Crossover Lateral Step-up with Weight: This exercise addresses lower body power and stability, mirroring the single-leg demands of turning a ski at high speed.
* Hanging Side Oblique Flexion Work: This move directly targets the injured oblique muscles, ensuring they regain the strength necessary for rotational control.
* Pull-ups: A key indicator of upper body strength and total body coordination, essential for aggressive pole planting and recovery movements.
Shiffrin’s disciplined approach to this demanding dryland training confirms her unwavering commitment to extending her record-breaking career. By methodically addressing the vulnerable areas created by the injury, the American superstar is laying the groundwork to ensure her body is ready for the rigors of the FIS World Cup circuit as she hunts down her 102nd victory and beyond.