Vertical leap and abs

[Keaton13]

For one, I'd like to increase my vertical leap. Sometime soon I will do the old tape-on-the-wall deal to measure what I got now. I'm tall but it's no good if I can't jump, you know? What are some techniques to improve my vertical leap that I can do in my dorm room (every day) or at a basketball court (not as often)? I've heard "plyometrics" but I'm not very familiar with the word, and I don't know which ones to do.

Also, I need some advice on an ab workout. I've been lazy and stopped exercising, but I'm starting again starting today! I do 20 regular crunches, 20 with right arm to left knee, 20 left to right, 20 reverse crunches (lay on back with feet extended, bring them to chest, extend, repeat), and 20 bicycles. I plan to add 1 to each station a day, so I'll increase in 5 a day until it gets too tough and I"ll back off a little bit. I have a six-pack (not bragging) but it's showing it's wear and tear, I just started college and they say freshmen gain 30 pounds and I have gained 15! I would like to know how to get rid of my "love handles." Is there an exercise that focuses on it? Or should I stick with my routine and change my diet? They say abs are made in the kitchen, not the gym

This is what I typically eat each day:
Breakfast: blueberry morning or total cereal with some orange juice/soy milk
lunch: usually a cheeseburger with bacon (that's a big check-minus), grapes, strawberries if they're in the cafeteria, blueberry/strawberry yogurt
dinner:sometimes about the same as lunch, if not spaghetti with marinara and orange juice, or lentil soup
Throughout the day I will have soy milk or orange juice, yogurt, and occasionally candy (which I shouldn't)

Thanks for your patience and help

[blitz]

Ok I work out daily and I have the same problem, actually had it. About the love handles that is and your abs, grab two really low weight dumells like 5 pounds or 4 pounds, grab one in each hand and put ur arms on ur sides so your body is basically like this /| |\ /\ = arms | | = abdomen area, then u keep twisting ur body vertically downwards to each side from your waist area. So now your body should be like this / \ \ \, I'm sorry if this is unclear but its the best way I can show it to you, remember to move your waist not your arms and do about 100-200 repetitions increase them by 200 each week, they don't tire you at all but they tire your upper shoulder area if you do them for too long. And for your abs I think your doing good cept I do about 150 crunches and 2 other excersizes i dunno what their names are i do about 30 each on the other, but they need some machine for them so yeah u cant do em at your dorm :P

Heres a diet i recommend if you work out:

Breakfast: 2 Toasts and some cheese with low fat % and low salt, orange juice and milk and possibly small ball of cereal, smaller than ur usual :P
Lunch: Grilled chicken burger (if thats available), I usually eat grilled chicken only with no salt only with some garlic but since your eating at the cafeteria try to get grilled chicken breast or grilled fish fillet sandwiches and a salad. Yoghurt is good too and some juice.
Dinner: Hm Again same as lunch but since you dont have that much fat i can't really recommend everything just stay low on fats, concentrate more on protiens.

[blitz]

Ok I attached a pic that would hopefully make it clearer. And I forgot to mention, if you jog/run daily your abs will grow much more and its a good way of losing fat.