RESOURCES

NUTRITION

CORE

SAFETY WHILE RUNNING

SLEEP

Injured? Think about seeing Dr. Joel. He has saved every Samo XC coach and many of its athletes over the years

http://www.drjoelchiropractic.com/

PHYSICAL THERAPY

We are lucky to be working with a plethora of PT options.

FORSTER Physical Therapy (website under sponsor tab) for a limited time will offer a FREE injury evaluation for new patients if you say you were referred by us!

SYNERGIE Physical Therapy, who also sponsors our team has been working with Coach Harley with great results.

We are also working with Evolution Physical Therapy. Contact them if you’d like one on one help:  Evolutionphysicaltherapy.com

Exercises they did with us:

Exercises with band
Lateral walks
Standing clams 10 on each side
Standing marches 10 on each side
Weight bearing exercises
Single leg heel raises 25 on each side
Single leg bridge 15 on each side
Front plank 60 seconds
Side plank hold 30 seconds

Coach Williams’ old teammate is a therapist that works with kids in the district. Feel free to call or email her to set up an appt at one of her offices or on campus.

(562-888-0478) – ajah@insightpg.org

CIF suggested meet schedule. This is also the order of events for our Dual Meets:. Boys Schedule and Girls Schedule

Distance Pre Run Warmup

Jump Circuit

7 Minute Strength

Hip Strength Circuit