What are the best plyometric exercises for someone who wants to run fast and jump high?

i can hurdle quite high things and run quite fast but i cant accelerate very fast and my vertical jump is not very good which exercises would help me and how man reps should i do of them|||for jumping high or increase your vertical jump i would definetly go with this program ...http://bit.ly/biq3LZ





i play basketball 6 feet and can dunk!