Quickness/Explosion

Question
Hi coach. I am 6'1, 245 pounds. I bench press 285 pounds and squat 395 and i am 15. I started at center last year on varsity and backed up at defensive tackle. I had a good year last year, but my coach told me that my quickness and explosion are a problem and if i could improve this i would be a better offensive lineman and would start on defense. Are there any drills i could do to improve my quickness and explosion? Thanks.

Answer
Hello,

 Well Mike, the first thing is you need to invest in a few items if you don't already have them.

1) Training Parachute - This will help with speed and  quickness when used correctly.
2) Cones - you need at least 4, so you can do cone drills #put the cones in a square 5 or 10
          yards apart. sprint, shuffle, back pedal and slide) Stay low and work hard.
3) Training Ladder - This will definitely help with your quickness.

Next find a hill in your area and run sprints up the hill. Start out of a stance half way up the hill like you are firing out.

Remember to work hard.