Pls kindly Help me out

Question
Greetings Bob,
How are you doing and how is everythings going? i hope all is fine and your doing Great.
Auctally am writing to you to seriously and personally elp me.
Am Clement paul by name and am a young Talented Basketball player. I belive is My Destiny and i see my Future in the Game alot.
Am 5 feet 11 iches tall and with my Age 19 ages i still belive i can still grow tall and more taller. so I have been playing basketball and is my future i see and i want to make it to a professional Level.
But Bob right now my Problem is Jumping and Dunking, am a very Good Player and people expect me to be DUNKING as i can DRIVE make wonderful lay ups, but to Dunk i find it hard, pls Brother, HELP ME and give me some tips that will help me       to play and do more better.
I Swear, Honestly i need your Help.
I hope and look forward to hear from you soonest. Remain Blessed and Keep fit.

Answer
Dear friend,

Firstly, i like that you're very kind. I'm really willing to help you. Now read carefully.

Enhancing strength and speed entails fast twitch muscle fibers exercising. That will be achieved by explosive plyometric workouts, like depth jumps, squat hops, thrust ups and more. Backward sprints, deadlifts and reverse toe raise are the KEY workouts of the whole program. What happens is... For every contraction a muscle makes an opposing muscle must lengthen. Take the biceps for example, as you contract it, the triceps must lengthen. The key is not to strengthen the muscles that we normally associate with increasing our vertical jump like the calf muscle or quad muscles, but to strengthen their opposing muscles like the shin muscles and hamstrings. The reason for this is the major jumping muscles will not produce their max capable power unless they know their opposite muscle is strong enough to handle it - If your opposite muscles can't handle the opposing muscles power they would simply lengthen to much and SNAP!

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.

Now strengthening the neglected hamstrings is really really important.

So, on different days, you will perform the following "reverse training" session.
a)Deadlifts(barbell or dumbbells needed) - Stand with feet about hip-distance apart and hold weights in front of thighs. Keeping the shoulders back, abs in and the back straight, tip from the hips and lower the weights towards the floor. Lower as far as your flexibility allows. Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Push into the heel to go back to starting position.
b)Reverse toe raise - Grasp dumbbell in one hand to side. Position heels on forward edge of platform. Grasp support with other hand for balance. Pull the forefoot of both feet up toward body as far as possible. Return by extending feet until toes are pointed downward. Repeat. Keep knees and hips straight throughout exercise.
c)Backward sprints - Just sprint going backwards. Try to push yourself using the ball and toes of your feet. Keep knees high.

DO NOT EXCEED WHAT IS PRESCRIBED. DO NOT OVERTRAIN. DO NOT TRAIN TWO DAYS IS A ROW. I'll say it one more time. It is normal to feel any strain or pain. If you do, stop at once, massage, ice and stretch the particular muscle group.

Also some top tips to grow even taller!

Yoga spine stretching is definitely going to help you.
Try this free site out and rush to the twisting postures. They will help you lengthen and strengthen your spine. Most importantly, stretch just before sleeping while on bed. Feel you back stretching, twisting and relaxing.
http://www.yogabasics.com/asana/index.html

Now, on to some nutrition secrets.
Spirulina and soy protein are the best choice, however almonds and sesame as well 1-2 hours before sleeping will definitely increase your growth hormone release. The key nutrients that they have in abundunce is arginine(amino acids), magnesium and zinc. That's great combination. What you really want to avoid is sugar(sweets, fruits) before sleeping. Try milk with cocoa(just at night with cocoa - drink at least 2 more cups of pure milk during the day. These are golden rules.
Also, sleep in a completely dark room. No beam of light at all.

Hope you honour it.
Yours,
Coach B.Anagnostou