Ok, first of all my goals for the summer are too improve in basketball MOST. I do not care too much about my vertical. I really want just be able to jump up quicker for shooting. I want to improve conditioning, and dribbling, and shooting. Lastly to get my body fat percentage from 16 to 10.

My plan would be to do the vjb bodyweight and novice plyometrics. How long do these two things take in terms of time each time you do it?? Would i be better off just spending this time on basketball rather than vjb???

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I'm Chinese =P
Height: 5' 9"
Weight: 145
Wingspan: 6'1.5"
Reach: 7' 6.5"
Standing Vertical: idk somewhere around 30
Running Vertical: idk somewhere around 33