I come from a different strength sport (Olympic lifting) & so one of my challenges has been to get faster, especially in the events that feature rotation. Most of the advice I've heard suggests throwing more often, improving technique, and using lighter implements for speed work. All good advice. But I wondered what else I could do that is more fundamental - in the weight room for instance - to improve speed.

Highland games isn't the only sport that requires sudden changes of direction and explosiveness. There are lots of exercises used by athletes in other sports to supplement these characteristics.

Squats and pulls are necessary to build base strength. For explosive strength, beginner plyometric exercises (unweighted jumps for example), box jumps, drops off low boxes and lunges are a good start. More advanced athletes can use Olympic lifts, loaded squat jumps (30% of squat 1RM) and land mines.

To get faster, you have to be strong, explode fast up, absorb the landing, transfer quickly from down to up, and hold your body position - especially while turning.

Has anyone else found one of these exercises to be most beneficial? Are there other exercises to consider?

^^^ Andy's advice is good.  As I often quote Craig Smith, "There is no amount of not throwing that will make you a better thrower.  Now go throw."

The other wisdom that seems to be sound and prevalent is to drill fast finishes and go backward from there.  People do this by drilling their throws in reverse order.  For example:

This doesn't work for everyone and does have the drawback that it can get you in the habit of needing to progress into a throws rather than being able to step up and just do it, so look at it purely as drilling.  As you get closer to a game do a lot less drilling and a lot more live throwing under pressure.

Tom

+1.  

Your speed will usually come in the last parts of the throw.  My mentor, retired pro Sean Betz, has always suggested making your initial winds (hammer) and first spin (WFD) slow.  Then you can let the implement itself create momentum to help build speed.  I particularly remember practicing hammer under his observation and he'd ask "can you go even slower" (at the beginning)? 

For me, if I concentrate on slowing down at the beginning, the technique comes together wonderfully (as in "a-ha, YES").  The speed will be the natural result.

To improve speed and explosiveness for sports like Highland games or Olympic lifting, incorporating a variety of exercises into your training routine can be beneficial. In addition to the ones you mentioned, here are a few more exercises that can help enhance your explosiveness and agility:

Medicine Ball Throws: These can improve upper body explosiveness and rotational power, which are important in sports that involve throwing or rotating movements.

Sled Pushes/Pulls: These help build lower body strength and power, as well as improve acceleration and speed.

Agility Ladder Drills: These drills improve foot speed, coordination, and agility, which are essential for sports that require sudden changes of direction.

Kettlebell Swings: This exercise targets the posterior chain and improves hip explosiveness, which is important for generating power in movements like throwing and jumping.

Plyometric Push-ups: These can help improve upper body explosiveness and are a great supplement to traditional push-ups.

Single-Leg Exercises: Exercises like single-leg squats or lunges can help improve balance, stability, and unilateral strength, which are important for sports that involve unilateral movements or changes of direction.

It's important to gradually progress these exercises and ensure proper technique to prevent injury. Incorporating a variety of exercises that target different muscle groups and movement patterns can help improve overall speed and explosiveness for your sport.