do every exercises fast. its all about speed.
train with 30% of your 1RM and do 5-8 Reps
you need no fancy stuff. do the basics: squats, lunges, simple weightlifing exercies like power snatches
important is the explosive hip extension
the power came from the hips
it doesnt matter if its jumping,  sprinting or throwing...
weightlifting is perfect for the training of power and Speed
but you have to know what you do.
do only exercises you can handle
train hard, but smart
