1st thing you are going to need android-sdk if you do not have. You need to put all the files on your C: drive in a folder called android-sdk.There is the link to the sdk site.
Step 1 go to setting then to Application I always select mass storage,but i guess ask on connection will work.Then in applications select Development,and them usb debugging.Then plug your phone into your computer
Step 2 open the start window in windows vista and 7 user type cmd into the search.XP you go to run and then type cmd.
Step 3 once inside cmd type cd\ enter.this will bring you to the c drive and should look like this.Now it should look like this.
step 4 next type cd then (space) android-sdk\tools\ enter it should look like this.
Step 5 type adb (space) devices.Now it should look like this.
* daemon not running. starting it now on port whatever *
* daemon started successfully *
whatever # your phone is device.
now if it doesn't say this you probably don't have the proper drivers install,but if your are rooted you should.I will include a zip folder anyways.
Step 6 adb (space) reboot (space) download enter.It should look like this.
C:\android-sdk\tools>adb reboot download
After hitting enter your phone will reboot into download mode.
Here is a link for the drivers.
Make sure that you have ADB in the tool folder if not here it is