The Student Athlete

Healthy Living
FOR SHIN SPLINTS: 
Anti-inflammatory non medicinal options - 
Eat fruits high in "yellow" color
~ Pineapples, mustard (a teaspoon), squash,  pears, yellow honeydew, cantaloupe
~ Purchase a good compression sleeve for your shins.  Follow the manufacturer's suggestions on wear time. 
~ See your physician if it continues beyond three or more weeks. It could be more serious than expected.
~ Purchase new trainers every 3-4 weeks. 
~ Purchase inserts for everyday wear.

Competition Readiness
It's game day! Our student athletes are to be "competition ready" for what's ahead.  Here are ways your student athlete can be prepared" two days before the meet. 
Day 2:
1. HYDRATE:
  • Drink plenty of water (6 to 8 8oz glasses of water),  This will prevent cramps, dehydration, and low energy response by your muscles. 
2. EAT RIGHT:
  • Foods high in sugar, fat, and diary are to be avoided.
  • Foods in high protein are highly encouraged.
  • Eat the right carbohydrate: pasta, noodles, brown rice, whole wheats (bread or cereal), quinoa, and steel cut oats are good sources.
  • Vegetables to allow for good digestive processing especially green leafy vegetables.
  • Fruits high in yellow/orange color are best because they help eliminate swelling in joints and muscles: cantaloupe, yellow melon, mangoes, pineapple, oranges, nectarines, peaches and bananas.  All fruits are good to eat; get as much as you can.
Day1:
1. PACK YOUR TRACK BAG. 
  • Make sure your spikes, additional pegs for your spikes, the wrench to change any missing or broken, and the laces are in good condition.  If you are not wearing your trainers, pack them as well. 
  • Fill your water bottle and pack it.
  • Carry any snacks high in protein: granola bars, protein bars, nuts (if no allergies ~ keep in mind your team mates may have nut allergies).
  • Carry extra t-shirt, socks, shorts in case you have to change.
  • Carry a towel. 
  • If you use a muscle roller, pack that.  Or if you use a muscle relaxer like Icy Hot, ensure it is capped and in your bag.
2. HYDRATE.
3. EAT RIGHT.
4. GET A GOOD NIGHT'S SLEEP! 

Academic Focus
Staying focused can be a real challenge during XC, track and field season.  Your grades are what allows you to be a part of the team.  Keep this in view and continue working hard. 

Team Records
UNDER CONSTRUCTION

PIAA Site
Forms for Certification and Recertification

End of Year Reports

2024-2025 Season (TBA)

XC End or Year Report

Outdoor End of Year Reports

Indoor End of Year Reports  

Team Merchandise

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