Spider Run
Why this drill
The classic tennis agility test, run as a drill. It covers every direction the court demands — sprint, reach, turn, return — and it comes with a stopwatch number that does not lie.
Setup
Five balls placed on the court: one at each baseline corner, one at each intersection of service line and singles sideline, one on the center T. You start at the center mark of the baseline.
The drill
On your own "go," sprint to a ball, carry it back, and set it down at the center mark — one ball at a time, all five, any order you fix in advance and keep. Time the full run. Rest 45 to 60 seconds; repeat four to six times. Log best time and average — the average is the honest number.
One thought to take on court
Low hips through every pickup — bend at the knees, push off the outside leg, and never bend at the waist.