Speed is one of the most important qualities in any sport and will often create the difference between winning and losing.
We are born with a certain amount of fast and slow twitch muscle fibres and cannot change this number, however we can do things to improve our leg speed.
Things to improve speed include:
Practise running fast, set up two markers 30 metres apart and sprint between these for 8-10 sets, 90 seconds recovery after each.
Practise plyometrics such as double foot jumps, box jumps and standing long jumps to improve leg power.
Perform running drills such as fast feet, and high knees to increase leg rotation and knee height.
Movements in the gym such as squats and leg press will also increase leg power and hence leg speed.