The Skill: Quickness
Being able to take off fast enables you to blast off third base and make it to home, or to charge after a tennis ball when your opponent lobs it to the far end of the court.
The Move: Weaving Sprint
Line up five cones (or other markers) in a row, about 18 inches apart (a bit less than your average stride). Start at one end and weave through the cones, running as fast as possible without knocking them over. At the end, turn around and jog back. Do four reps, then rest for 30 seconds. Repeat the sequence three times.
Body Bonus
Short bursts of all-out effort keep your heart rate high and rev your metabolism.
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