There are several exercises that can help improve speed and agility for sports performance. Some examples include plyometric exercises, such as box jumps and jump squats, which help improve explosive power and speed. Agility ladder drills, such as the ladder shuffle and hopscotch, can improve footwork and coordination.
Sprint training, including interval sprints and hill sprints, can help improve overall speed and endurance. Strength training exercises, such as lunges and squats, can also help improve lower body strength and power, which can contribute to improved speed and agility.
It's important to work with a qualified trainer or coach to develop a training plan tailored to your specific sport and fitness level, as well as to ensure proper form and technique to avoid injury.