check out the workout thread in the Fitness FAQ section of this forum. look for one that looks to meet your goals and stick to it. check out adam's diet in the diet section. just eat right and eat enough. i'm kinda like you-14, freshman, 150lbs at 5'9" and i play basketball too. to dunk, if im not mistaken, you have to be able to get 6+ inches above the rim. how far can you reach now? The best thing that's worked for my vertical jump is to just go out, play some ball, and jump. i've added almost half a foot to my vertical jump during the basketball season.
what are you doing now? bill hartman, a resident expert, suggested that i stick with the basic compound lifts to build a platform: squats, deads, bench, chins, dips, rows, and you could also add shoulder presses. i'm doing linear periodization right now, so i'm working at a light weight, high rep scheme that will progress over time.
just eat right, eat enough, lift smart, etc.
i have the 20 Commandments of Sports Nutrition posted here a while ago. i'll look those up and post um. good luck!
-kevin
