Here's a few speed exercises you can do on BOSU ball which would be really helpful in sports because it helps your agility and response time.
So one of them would be to just run up and down the BOSU ball. So just run up and run down as fast as you can. And the reason that it's great on the BOSU ball as opposed to just a step is because you also have to stabilize yourself by running up and down as opposed to a step where you're not really unbalanced.
The second one you can do is just jumping up and down. So just up, down. Up, down as fast as you can. That's really going to increase your speed and your functional ability.
Another speed exercise that you can do is, on the other side of the ball, you can do mountain climbers. So you're going to bring your knees to your chest just like this, but you're going to speed it up. So it would be running in and you can hold the ball either the way I am by putting your hands in the middle or you can just hold on to the side. Or you can hold on to the outsides and do the same thing. So you're running and bringing you knees to your chest as fast as you can.