Help!

Question
Hi Coach B, hope your'e ok. I'm Abdallah Khan from India where bball as a sport is ignored,but thanks to a few diehards like me is still alive. I started playing ball a couple of years ago, and after showing rapid improvement,I've seem to have hit a plateu in my game. I'm 6-0 tall and weigh 50 kgs. 1.What can I do to bring my game to the next level? My strengh is my speed and jumpshot. 2.Is dunking over people in games a realistic target for me? I would greatly appreciate any help. Thanks & God Bless.

Answer
Dear Abdallah,

First of all, dunking over people is something that few can do. Even top players in the NBA can't do it. So it's quite an unrealistic target.

Now if you want to improve you got to try new things. Create drills of your own and spend as much time as you can in the court. Ball is your friend. I'll give you some exercises for leg strength.

So, here is some good drills to execute with sets and reps prescribed. If you see that after weeks, you can perform them more easily, start to add reps easy. Add 3-6 reps every 1-2 weeks and after adding about 15 reps, make a new
set.

a)Step ups - Get a chair and ensure it will remain stable(e.g.put it against a wall). Begin with one thigh on the chair parallel to the ground. With all of your strength, push off of the elevated leg and leap off of the chair as high as you can. Crisscross or switch your legs in the air. Land with the opposite leg elevated in the chair as in step 1. Repeat the procedure until you are back to step 1. This completes 1 repetition. (3 sets x 12 reps)
b)Burnouts - Elevated as high as you possible can on your tiptoes to assure that you work the high end of your calves. As quickly as you possibly can, jump repeatedly no more than 1/2 to 1 inch off of the ground making sure to keep yourself elevated as high on your tiptoes as possible ensuring that you are working the upper calf muscles. (2 sets x 200 reps)
c)Calf raises - step on a book or stair step one legged standing on toes, heel below the step, raise yourself up only with your calf, (4 sets x 20 reps)
d)Leap ups - bend down to a 1/4 squat position and jump back into the air to a minimum of 8 to 10 inches, (3 sets x 15 reps)
e)Thrust ups - Begin with your legs straight, thrust (bounce) yourself up as high as you possibly can and when come back down you thrust at once back up trying not to bend your legs. (5 sets x 20 reps)
f)Squat hops - Squat down into a sitting position while hugging a ball for balance.Make sure that you are looking straight ahead, with your back straight,  that you are elevated on the balls of your feet (half tiptoed) and most importantly that your thighs are parallel to the ground. Hop or bounce in the seated position between 3-5 inches per hop. (3 sets x 12 reps)
g)Depth jumps(maybe the most important exercise) - Get a chair or a box and ensure it will remain stable. Watch the cushioning. Get on the chair (2 to 3 feet high), drop off with both feet and as soon as you land, explosively jump back into the air. (4 sets x 10 reps)
Do not overtrain. Do not train two days in a row. This will cause an injury or a burnout which will leave you behind.. If you feel any strain or sharp pain in the first days, stop at once, massage, ice and stretch the particular muscle group.
Warming up, stretching and cooling down is of the utmost importance.

And to end, eat more! 50 kgs are very little weight. Add some weight.

Sincerely Yours,
Coach B.Anagnostou
Olympiacos Coaching stuff
(Euroleague, HEBA)