I am 16 years old an 180lbs. I have a max squat of around 385lbs deep, and a max deadlift of around 400lbs (major imbalances).
I play basketball almost everyday. However, I can't get up very high. I can grab the rim, but I can't dunk, and I don't get nearly as high as I do with a ball as with I do without a ball.
With a good run up, I can grab the rim 2 handed. My vertical needs to get much higher.
I know I need to get more explosive to utilize my strength quickly, it's like having a big well of strength where I can't get water out. But I don't know what exercises to do and how to structure them.
I really need help.