CST Fall League
The CST High School Fall League is BACK!
Fourteen teams across two divisions, four Thursdays in October, all under one roof at the North Charleston Athletic Center. Grab a season pass and come watch the best high school talent in the Lowcountry get ready for the winter.
The Month's Events
athlete spotlight
Kai Parris
Congrats to Kai Parris on his commitment to play basketball at Furman University.
Great year of development with Pinewood Boys Basketball Standout. This year was about building the foundation for the next level—getting stronger in the weight room, learning to play with pace, embracing physicality, and developing more confidence as a ball handler and scorer off the dribble.
But what separates Kai isn’t just the talent. It’s the work ethic. He has a willingness to be coached, compete, and consistently put the work in when nobody is watching. That’s what translates to the next level.
Kai, believe you belong on every court you step on. Trust the work. Play with confidence. Let your preparation speak for itself.
You’ve spent enough time preparing for who you want to become. Now it’s time to emerge into who you’re meant to be.
Pogo hops
3x10 yards- Goal of this exercise is to jump as high as you can while spending the least amount of time on the ground between each jump. Think jump with the ankles versus having a heavy knee bend. This trains the body’s ability to utilize elastic energy in a rapid manner.
Broad jump to box jump
3x4- Stand around 7-10 feet from a box. Perform a broad jump and as soon as you land, explode up onto the box by performing a vertical jump. Your goal should be to minimize the time between the broad and vertical jump attempts.
Kettlebell push press
Barbell box squat
4x6- Set up for a squat with a box behind you. Perform a squat by slowly lowering to the box and exploding up. The height of the box should be high enough so that the lowest point of your squat mimics how low you are when you perform a vertical jump. Light-to-medium weight should be used in order to focus on power output on the squat
Heel-toe walks
3x10 yards- Start by holding two light-to-medium weighted dumbbells. Reach out with your heel and slowly walk by rolling onto your toe as if you were performing a calf raise. Your goal should be to only have one foot on the ground at a time until you reach out with the following heel.
3x8- With your feet shoulder-width apart, use the power of your legs to get the kettlebells overhead. Slight bend in your knees and explode up. Control the kettlebells coming down. This exercise trains vertical power in both your lower and upper body.
watch video here
Contact
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