i'm 15 years old and about 155-160 pounds, 5'11" maybe 6' flat, but i wanna increase my vertical in a couple of weeks, or a month or two, right now my vert is weak like 17" standing still and maybe 25" running, cuz i can touch rim on 10 foot, but i wanna be able to dunk before basketball season starts, any ideas that can help like a diet and workout plan?