Whether breaking down an opponent in the open field or battling in the trenches, the athlete who can move more explosively will win the battle.

That’s why Eric Lichter, strength and conditioning coach for Ohio State University football, includes this type of training in the team’s agility work. “An explosive athlete is how fast [he] can react or how quickly [he] can stimulate [his] central nervous system,” Lichter says.

To improve their explosiveness, Lichter’s Buckeyes perform Open Field Plyos during the off-season.

Open Field Plyos
• Begin in athletic stance
• On coach’s command, either jump forward, backward or laterally
• Perform eight jumps in continuous fashion
• After final jump perform 10-yard sprint

Sets/Reps/Rest: 3/8 jumps/60 seconds
Coaching Points: Maintain a straight core while bringing knees as high as possible // Focus on explosively jumping off the ground // Spend as little time as possible on the ground between coach’s commands // Use your arms to help you jump