Hey everybody new guy on the forum. Well first ill write down my stats.
Height: 6"5
Weight: 170
Vert: 25
Reach: 8"4
Age: 14

So i just need some help. Im 4/5 on the court. and heres some things i need help with.

1) Improving Footwork?

2) The move tim duncan does http://youtube.com/watch?v=uN9FQ3RGjX8&feature=related he does it at 0:47. I can see how he does it but how?? i know that sounds dumb im not the smartest.

3) A good weight lifting program (im only 170 cuz im tall)

4) A good post workout to do before my practices and games.

THANKS!