Naturally went from 185 to 172 in 2 months doing plyometric like workouts. Pretty simple stuff that takes about 45mins. No weights necessary and all you need is about 5x5 ft of space with adequate ceiling height. You do the workout every second day to give your body a days rest in between. After 11 workout days, you rest for a full week and move onto phase 2. There are a total of 33 workout days which takes 3 months.
Here's the site (all free info):
http://www.basketballforcoaches.com/vertical-jump/
I didn't change my diet, probably ate more. Lost an unexpected 13lbs which really isn't what I was going for. My mission was just to jump higher.
playing basketball 2-3 times a week also helped with that too.