Squats. 5 sets of 5 or 4 sets of 6 is the best split you can do. Focus on perfect form and exploding the weight to the top. This develops your fast twitch muscle fibers.
Power Cleans. These are great for working your fast twitch fibers and explosiveness, which translate directly to speed. Same split as the squats 5 sets of 5 or 4 sets of 6
Box Jumps. This works the exact same thing is power cleans except you can do these non weighted. Working sets of 8-10 reps is okay for this exercise, just make sure you are exploding and using your hips/feet to produce energy.
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