Best exercises for speed?

Running

sprinting
squatting
sled pulls/pushes

Uphill and downhill sprinting with parachute
Squats, squat jumps
Squat cleans
Agility ladder
Lower body plyometrics

Do you prefer trap-bar squat jumps over DB squat jumps? Thanks for the reactions

I prefer barbell but they all have their place and can be alternated

Is the bulgarian split squat a good exercise? Any other good exercises?

Train fast....any type of exercise that involves triple extension, actually practicing the type of speed you using.

To give a slightly different take than what I previously posted, there are three big movement patterns you want to get into.

First is posterior chain extension. I suggested GHR and KB swings, but Romanian deadlifts are also great.

Second are pushing exercises. Squats are king here. High bar and front squats are the great for athletes. Maybe some split squats to address unilateral weakness, but they won't build strength like barbells.

Finally is core work. Leg power does nothing much with a loose core. For sprinting, plank mountain climbers (especially with a TRX) are good.

Those are good strength exercises for every level, but proper programming of them is huge. You don't mention the level of athlete you're training, but more advanced athletes can benefit from plyos. Beginners, not so much. Technique work will always benefit too.

What is your experience level with weight training?

If you don't have 1-2 years minimum, I would just find a linear program with an explosive emphasis.

Candito's linear with a power emphasis is a good example. I'll link the general page, go to the linear programs and power is towards the end.

LINK /

i will post defranco's (trains many nfl guys for the combine) protocol later, but in general you must do heavy slow sled work to get faster.