Mikaela Shiffrin ice bucket challenge

**Garth Bimble** · 10-07-2016, 01:26 PM

For sure...

**east or bust** · 10-07-2016, 07:46 PM

Originally Posted by mcsquared

Amazes me that with all we know today, Olympic athletes who rely on their ACLs are still only doing half squats.

I thought the same thing… Not to take anything away from her, cause that's a lot of weight, but, WTF were those squats.

**::: :::** · 10-07-2016, 07:49 PM

Maybe Olympic athletes know something?

**Stikki** · 10-07-2016, 11:47 PM

Surprisingly many elite athletes know jack about training, they're freaks (aka high responders) so any type of training works.

That said, Shiffrin's squats were barely deeper than quarter squats but you can rarely make any judgements on one clip of one exercise. Was she assigned quarter squats or were those failed half (parallel) squats? What other movements does she do (maybe full front squats or deep lunge variations)? Possible physical limitations for not squatting deep? Does she do various depths of squats during the micro cycle or vary by macro cycle? So she might suck at lifting weights (which doesn't matter anyway because her sport isn't weightlifting) or she (read: her coach/trainer) might have a reason for that movement and its execution in that manner.

**irul&ublo** · 10-08-2016, 05:36 AM

https://www.strengthandconditioningr...fer-sprinting/

Edit...not trying to start a debate about the effectiveness of a 1/4 squat, just thinking maybe she's doing it on purpose

**narc** · 10-08-2016, 06:59 AM

For those beating her up for squat depth she posted that that was the workout not full depth after the outpouring from social media armchair critics. I'm pretty sure her strength and conditioning coaches know the difference!

**Vt-Freeheel** · 10-08-2016, 07:40 AM

shiffrin-talks-olympic-gold-killington-world-cup

**shafty85** · 10-09-2016, 04:44 PM

Originally Posted by mcsquared

Amazes me that with all we know today, Olympic athletes who rely on their ACLs are still only doing half squats.

Forgive my ignorance, but do doing full depth squats work your Achilles, or half squats injure them? How low/deep should you go - 90deg? All the way down so you're almost to the ground?

**ScrewYou** · 10-09-2016, 05:35 PM

Ass to the grass

**east or bust** · 10-09-2016, 06:09 PM

Originally Posted by narc

For those beating her up for squat depth she posted that that was the workout not full depth after the outpouring from social media armchair critics. I'm pretty sure her strength and conditioning coaches know the difference!

Fair enough, but she should have known prior to posting that she was going to catch flack by not stating the exercise was quarter squats.
If indeed those were supposed to be full squats I think the point people were trying to make was that she needs to drop weight, and work her way up… but flame away.

**Toadman** · 10-09-2016, 06:18 PM

I doubt Shiffrin gives a qtr piece of crap what any of us think about her squat technique. She'll just keep crushing the world cup courses, and that's that. I'm going to start doing qtr squats now and see if I can launch it off those 3 foot drop offs I was eyeing last season.

**philth** · 10-09-2016, 08:24 PM

Whoever is criticizing the best slalom racer in the world about her squats should fucking punch their clown...

**TahoeJ** · 10-09-2016, 09:01 PM

Workout critics should shampoo my crotch...

**ScrewYou** · 10-09-2016, 09:37 PM

If you know your body can hang with it, plyometrics are crazy good. The best for pre-free-skiing workouts. Type in "vertical leap training" or " how to dunk workout" on google, and think of it as, "how to get your knees ready for moguls". Again, do not do plyos with injuries or if you feel that you're close to an injury. Snap city.

You don't have to actually dunk, however you all could (that's another story) with enough training, but just doing those workouts really get your tendons, ligaments, cartilage ready to rock n' roll.

**mcsquared** · 10-10-2016, 07:33 AM

Originally Posted by shafty85

Forgive my ignorance, but do doing full depth squats work your Achilles, or half squats injure them? How low/deep should you go - 90deg? All the way down so you're almost to the ground?

Doing half and quarter squats puts emphasis on developing the quads (which is why she is doing them) and explosive strength, but also puts tremendous stress on the ACL. For a ski racer who already is predisposed to ACL injury due to the nature of the sport I don't think the juice is worth the squeeze. Full depth squats strengthen quads, hammies and glutes. Which while may not develop as much explosive strength they would make her a more durable athlete. But what the fuck do I know.

**Toadman** · 10-10-2016, 12:28 PM

Originally Posted by aevergreene

If you know your body can hang with it, plyometrics are crazy good. The best for pre-free-skiing workouts. Type in "vertical leap training" or " how to dunk workout" on google, and think of it as, "how to get your knees ready for moguls". Again, do not do plyos with injuries or if you feel that you're close to an injury. Snap city.

You don't have to actually dunk, however you all could (that's another story) with enough training, but just doing those workouts really get your tendons, ligaments, cartilage ready to rock n' roll.

A veeeery long time ago I used to be able to dunk. Not a basketball, because I just lacked the ability to grip a b-ball. But a volleyball; yes. I used to do crazy ass plyo workouts for track and field as I was a high jumper. I used to be able to hit my head on a 9' ceiling at 6' tall. Fun times!!! Now, I'm lucky if I can jump up off the couch to get a beer....

But seriously, I started doing plyos again last year, and noticed a big difference in my skiing, as well as my ability to jump up on to picnic tables, which is a skill everyone should have. Because you never know when you might have to jump up on one to avoid getting attacked by a rat.

**The AD** · 10-10-2016, 12:34 PM

Originally Posted by mcsquared

Doing half and quarter squats puts emphasis on developing the quads (which is why she is doing them) and explosive strength, but also puts tremendous stress on the ACL.

How would a movement that's simply a subset of a different movement put more stress on the ACL?

**mcsquared** · 10-10-2016, 12:47 PM

Originally Posted by The AD

How would a movement that's simply a subset of a different movement put more stress on the ACL?

Couple reasons. First of all, people put more weight on the bar for quarter squats. More load=more risk. Second, peak shear forces at the knee occur between 0 and 60 degrees (http://fitnesspainfree.com/wp-conten...at-Swanson.jpg). When doing quarter or half squats this is the range when you are trying to actively stop the (heavier) weight. It is safer to ride it down past parallel and use the stretch reflex to bounce out of the hole and reduce the time you spend in that vulnerable position.

**ScrewYou** · 10-10-2016, 12:52 PM

Exactly. Whenever i do half squats, i end up loading the bar with more weight, and the force to stop the weight goes right to your knee joints and back.

When you go ass to grass, or at least past parallel, your knees and hips "unlock" and the weight is on your muscles. Takes proper form and good balance though.

Also, a major part of athletic ability is flexibility, you cannot have one without the other.

**::: :::** · 10-10-2016, 01:01 PM

any advice on stretching ankles, calves, hamstrings? i haven't been able to sit on my heels with my feet flat on the floor since i was 6 -- a "proper" squat is outside the range of my mobility. it feels as if my ankles just won't tilt forward enough to be in balance when getting thighs down below parallel with the floor

**ScrewYou** · 10-10-2016, 01:05 PM

Google is your friend. "Caveman Squat" or "mobility squat". This will open your entire lower body up. Lower back, SI Joint, hips, quads, hams, knees, calves and Achilles/ankles. Only body weight is involved.

Start high, work your way down. Practice makes perfect, if you work on your mobility once every day for 5 minutes, you'll notice a big difference in no time. Also, it will help you stay injury free in the ski season.

**::: :::** · 10-10-2016, 01:08 PM

thx

**ScrewYou** · 10-10-2016, 01:13 PM

Originally Posted by acinpdx

thx

Ya, it's basically just sitting on your heels, with your feet flat, not lifted. But it's the best thing I've ever done for stretching and injury prevention.

The invention of the chair is one of the all time worst things for the human back. Our spines are so messed up, and that creates problems everywhere else. Doing this stretch reverses all that.

Also, get a lacrosse ball and roll the crap out of your SI Joint, it's major injury prevention for skiing.

And calf raises. Even just body weight calf raises help so much for ankle flexibility and Achilles injury prevention. And they're so easy to do, just do them while your doing chores in the house.

**mcsquared** · 10-10-2016, 01:26 PM

Originally Posted by acinpdx

any advice on stretching ankles, calves, hamstrings? i haven't been able to sit on my heels with my feet flat on the floor since i was 6 -- a "proper" squat is outside the range of my mobility. it feels as if my ankles just won't tilt forward enough to be in balance when getting thighs down below parallel with the floor

You and me both. I can squat flat footed but it definitely isn't a relaxed position that I could eat dinner in. It isn't necessarily your ankles that are the problem. Get yourself in a lunge position facing a wall. Toes up against the wall. Can you touch the wall with your knee? Back your foot up an inch and see how far away you can get and still touch the wall with your knee. If you can get 4-6 or so inches away you probably have enough ROM in your ankle. If you can the problem is probably in your hips. Can you touch your toes? Easily?

**::: :::** · 10-10-2016, 01:41 PM

Originally Posted by aevergreene

Ya, it's basically just sitting on your heels, with your feet flat, not lifted. But it's the best thing I've ever done for stretching and injury prevention.

The invention of the chair is one of the all time worst things for the human back. Our spines are so messed up, and that creates problems everywhere else. Doing this stretch reverses all that.

Also, get a lacrosse ball and roll the crap out of your SI Joint, it's major injury prevention for skiing.

And calf raises. Even just body weight calf raises help so much for ankle flexibility and Achilles injury prevention. And they're so easy to do, just do them while your doing chores in the house.

yes, i'm in a chair more than i'd like and that won't be changing.

Originally Posted by mcsquared

You and me both. I can squat flat footed but it definitely isn't a relaxed position that I could eat dinner in. It isn't necessarily your ankles that are the problem. Get yourself in a lunge position facing a wall. Toes up against the wall. Can you touch the wall with your knee? Back your foot up an inch and see how far away you can get and still touch the wall with your knee. If you can get 4-6 or so inches away you probably have enough ROM in your ankle. If you can the problem is probably in your hips. Can you touch your toes? Easily?

re: wall lunge, @ 2.5" can still touch, no more
re: touch toes, yes, no problem