Am 5ft8 and can dunk a 10 ft rim web I throw a alley to myself or if someone stand under the rim and do it. I want to know how Mucch is my vertical leap? weI jump of two leg which is past wrist level. About 2-3inch I would say.can you estimate or tell?

Im 13 5’10 about 140 and i can get about 2in. away from the rim. Im a little out of shape. I am really mad that one of my friends is 6’4” at 13. He can only tap rim. I just want to be able to tap rim too though. I would like to be able to grab rim. I would like to know some exercises to do to help me jump higher. I want to know if there is a website that can give me a proper diet. Are there any ways I can start out to jump higher like getting a good run or getting low before i jump. I usually dont get low because i cant do it very well yet. My muscles are pretty well developed for my age so what are some workouts i can do.

I need to increase my height and form with my jumps. I heard about doing polymeric exercises to help with my jumps but I don’t know what polymeric exercises are. Any advice is appreciated!

I have heard from 2 or so trainers/coaches that running cross country takes away from vertical jump. I asked how this could be and they said that the pounding on your legs does something to you or something like that..I don’t totally remember. I am in basketball and can’t afford my vertical to decrease but I also really like running. So my questions are, Is it true that my vert jump decreases with running CC?

I’m thinking that would seriously help my calfs and my jump
i’m thinking of starting monday with 3 sets of 20. Is that a good start… oh and by the way will this mess up my ankles or knees or anything like that