which weight?

hi I am hassan and i need your help immidiatly.
I am 20 years old and my height is 186cm and my weight is 97kgs.
I have good muscles but they are not as strong as enough.
I cant jump well, i cant run fast but my stamina is not bad.
i go for basketball training 3 days a week and i am a colledge student, so i dont have a lot time.
Thanks

your should do 50 push-ups and 50 sit-ups daily. Then jog for 10 minutes. After that, if you have a rope or some belt to wrap your body and should be able to pull up to 100 pounds behind your back OR push it forward.