I know this has been asked to death but im curious because ive tried everything, I jumped rope, i do weighted jumping, explosion jumping, plyos, i eat right, and i exercise frequently but my vert stays the same at 20 inches( stand still not run ) i can dunk a basketball ( barley ) i wanted to be able to dunk it with more ease so i can do it in a season school game, im currently 6’3-6’4 ( no shoes ) 170 pounds and 13years old

Like, exercises other than running? Jumping jacks, jump roping, sit ups, whatever? Anything that will make my running better?
How long should I jump rope for?

I am 14 years old + 8 months and i am 6’2 . I also play basketball . I know it is hard work ( rope jumps,box jumps , calf rises etc)but I have recently started exercising (last month) , so i wanted to know how many times per week i should do my exercises and how many inches at maximum can be gained after a year or two ???

P.S My current vertical jump is 20 inches and I am a white (no racism but i know it matters):D

Will jump rope improve my football speed and strengthen my core?
I am a freshmen who is starting to train for the up coming football season(high school) i will be on JV and I would like to play defensive end. Also can anyone tell me some defensive line men drills I can do that dint involve equipment

Will jump rope improve my football speed and strengthen my core?
I am a freshmen who is starting to train for the up coming football season(high school) i will be on JV and I would like to play defensive end. Also can anyone tell me some defensive line men drills I can do that dint involve equipment