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USC Athletics

Upper St. Clair High School

USC Athletics

Upper St. Clair High School

Home Exercise Programs

Home Exercise Programs

AHN is proud to provide these Home Exercise Programs (HEPs) to keep our athletes safe and ready to go, regardless of the time of year. Please utilize these HEPs as needed! If you have any questions or concerns please reach out to one of your USC’s Athletic Trainers for more information.

Importance of Strengthening

Injury Prevention for Runners

Cool Springs Recovery Handout

Flexibility: Lower Extremity

Foot & Calf Stretching

Hamstring Stretching

Quad Stretching

Hip Flexor Stretching

Glute & Groin Stretching

Flexibility: Upper Extremity

Neck Stretching

Shoulder Stretching

Wrist & Elbow Stretching

Mid & Low Back Stretching

Activation Exercises:

Core Activation

Glute Activation

Neck Strengthening

Scapular Activation

Thrower’s Ten Shoulder Strengthening

Strengthening Exercises:

Foot & Ankle Strength

Knee & Hip Strength

Proprioceptive Training

Upper Extremity Strength

Upcoming Events

CoEd Middle School Track And Field

Tri Meet CV/TJ/Baldwin

(A) Monday Apr 22 @ 3:45PM vs Baldwin High School

@ Baldwin High School

CANCELLED

Girls Varsity Softball

(A) Monday Apr 22 @ 4:00PM vs Connellsville Area High School

@ Connellsville Area High School

Boys Freshman Baseball

(H) Monday Apr 22 @ 4:15PM vs Peters Township High School

@ Upper St. Clair High School

Girls Middle School Softball

(A) Monday Apr 22 @ 4:15PM vs Canonsburg Middle School

Boys Varsity Baseball

(A) Monday Apr 22 @ 7:00PM vs Peters Township High School

@ Peters Township High School

CoEd Varsity Track And Field

Section Meet #3,4, 5

(A) Tuesday Apr 23 @ 2:00PM vs Multiple Opponents

Full Schedule

https://uscsdathletics.com