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Home Performance Skills 2 Secrets to Improve Your Playing Speed:
Performance

2 Secrets to Improve Your Playing Speed:

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1. Speed of movement in short distances and limb strength are related;  athletes with higher leg strength to body weight ratios also tend to sprint faster. You need to increase your leg strength while you maintain or decrease your weight.  Recommended exercise:  Olympic Lift Barbell Jerks.  3 to 6 sets.  66%-100% of one Rep Max.  3 - 5 repetitions.  Rest 1.5 - 5 Min.

2. Your best exercises are strength training involving heavy weight, near-maximal muscle contractions, low repetitions, and full recovery between sets.  These exercises have been shown to produce greater increases in the cross-sectional area of fast-twitch fibers than slow-twitch fibers. Recommended exercise:  Olympic Lift Barbell Clean.  3 to 6 sets.  66%-100% of one Rep Max.  3 - 5 repetitions.  Rest 1.5 - 5 Min.

For in-depth information of these exercises and improving your speed, check out the all time best book on the subject:
Sports Speed by Dintiman, Ward, and Tellez:

http://www.jumpusa.com/HKSpeed.html