For vertical, look at the vertical jump bible. Easily found across the internet. Starts with basic plyo then moves on to actual lifting, but it will require a lot of jumping even from the start.
Work out. Upper & lower body. This will at least help you board better and play solid defense. Also, work on your fundamentals and try to establish go to moves. I like using the simple crossover, spin move, up and under and a few other moves that always get people. You can use Scola's moves as reference if you aren't overly athletic. I'm one that believes that you either gotta jumper or you don't. I practiced & played a lot since I was young so it doesn't take me too many days to find good rhythm on my shots.
Practice a move and a counter move for each move, clear your mind, know you're going to make it and knock it down. I like to pretend it's not me shooting the shot, just a flow of energy from my feet, to the ball, through the net.
I understand that some people are born good shooters, but I believe if I work hard enough, I can make myself into a good shooter.
Offense: Work on your shot elevation. Guys like Ray Allen and Kobe get good elevation on all their shots, and they don't stand up straight when recieving a pass. Stay in your stance so the transition from recieving the ball to shooting, driving, passing, etc does not involve any unecessary movements. Defense: Lateral quickness and leg strength. Plyos and plenty of Bulgarian split squats and lunges, with conditioning. Nothing easy, foul everyone trying to get an easy lay up.
Simple....Just play A LOT. Find any and every open gym you can go to and run full court games. Strength and speed are not near as important as being able to shoot, dribble, and being in the right spot at the right time (high bball IQ). Being a gym rat will allow you to figure out what works in your game and how to get your shot off in different situations.
