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Spider drill
CourtDrillDifficulty ★★CourtTennisAgility
9 MET
≈ 113 kcal per 10 min at 75 kg
How to do it
- Start at the centre mark on the baseline with five balls placed: both baseline corners, both service-line corners, and the T.
- Sprint to each ball, bring it back to the centre, one at a time.
- Time the full set; recover fully between rounds.
Coaching cues
- Split-step before every change of direction
- Low centre of gravity
Common mistakes
- Standing tall on turns
- Cross-stepping instead of shuffling laterally
Muscles worked
- Heart & lungs
- Quads
- Calves
- Glutes
- Adductors
Primary: Heart & lungs, Quads · Secondary: Calves, Glutes, Adductors
Equipment
Court