1. Tempo Leg Press. The tempo leg press is an excellent exercise to do to build speed and power in your lower body. What you will do here is perform a regular standard leg press rather than using 3-seconds to lift, a 1-second pause and 3-seconds to lower tempo. You will press up the weight as fast as you can, and you will find this is what will build you high power and speed.
Then slowly lower the weight, so you still get strength gains on the eccentric.
2. Interval Sprints. Interval sprints are next on the list of things to consider adding to your workout routine. You will want to have tremendous cardiovascular conditioning to be as fast as possible, and these will get you to that point.
Interval sprints are all about speed, so it is training for your goal. Always opt for interval sprints over steady state cardio training.
3. Medicine Ball Throw. Another interesting exercise to put into your workout routine is a medicine ball throw. Toss a heavy medicine ball against a wall as hard as you possibly can. Doing this is useful for developing upper body speed because you will have to accelerate quite rapidly with the ball to move it across the room.
Just watch you do not use such a heavy medicine ball it becomes impossible to throw it across. It needs to be heavy, but reasonable.
4. Burpees. Finally, add some burpees to your training routine. This plyometric exercise is going to be ideal for helping to stimulate the fast twitch muscle fibers in your body, which will then be used to help you push through any weight you are lifting, or movement pattern you might be using.
If you focus on incorporating at least one, if not all of these four exercises in your workout routine, you will be on route to seeing noticeable changes in your speed capabilities.