By Coach Nouri El-Hajjar | 5/23/24

As a coach who spent over fifteen years on the court and taught over 15,000 children ages 4 to 8, I have

had the privilege of creating a big impact on their life. Being a coach for me was not just about teaching

children how to play, or how to win. But most importantly, it was to love and respect the game. Once

they love and respect tennis, it’s a matter of time before it becomes a gift that they want to keep.

In many cases, kids learn the basics in their backyards, whether it is playing catch with their dad or

kicking the ball back and forth with their mom. This fun family experience gets them excited about the

sport and helps them build teamwork. I play different sports myself and I was a very good soccer player.

After spending so many years teaching tennis, I found out why tennis is a gift for life for both children

and adults.

I have seen amazing things happen to so many children, such as developing engagement, productivity,

and diligence because they want to improve. Most importantly, they become so successful in their life

and in school, all because of the game of tennis. That’s the gift that I get to give as a coach, especially

when they keep sharing with me their success playing high school/college tennis or when they become

highly ranked players.

From R.O.G.Y juniors to high-performance players, parents want the best for their children. They want

them to be happy and healthy. They want them to learn skills that can help them become better people

in life. I have seen many kids who were struggling in the beginning, but the fact that they didn’t care

because they were having fun shows that it never bothers them.

It may take them a while to get it. But because of their patience, they improve their game. All of a

sudden, they become quick thinkers with split second reactions. The fact that they have to make their

own decisions in games or matches will allow them to grow. That’s the greatest gift that an athlete can

ask for.

Yes, there is a pathway that allows students to be able to move from one level to another. Within the

USTA, there are many tools which embrace all levels of junior players, including Net Generation, Play

Days, and Team Challenges. These offerings promote a healthy variety of welcoming competitions and

opportunities for players to be exposed to a variety of different playing styles and strategies, helping

them adapt to their opponents’ style of play. Here at the National Tennis Center, we welcome the

opportunity to share this welcoming gift of tennis in our Red, Orange, and Green Ball Programs.

Kids playing tournaments is not about winning trophies. It's a gift that they are able to play. They know

ahead of time that they are going to play match play at the club, or play with their level or in a

tournament at a different club. As competitors overcome their fears and improve their skills, they start

to develop more confidence. Given enough time, almost all participants will eventually experience

success in competition while also developing poise and overcoming their fear of performing in front of

others.

Many studies have found that tennis makes you happier, healthier, and add over 9 years to your life. It’s

good for your bones and your balance as well, and it also makes you more agile with quicker reflexes.

Plus, the fact that you are making your own choices improves your mental health.

And all of these create a beautiful journey for children to bring passion and excitement into their daily

life so they can become very successful in their professional careers.

So give them the Gift of Life. Give them tennis.

By Coach Nouri El-Hajjar | 5/30/23

The number one reason children play youth sports is because they enjoy playing fun games. Parents and coaches should ask themselves “why should children be involved in youth sports and tennis in particular?” As a coach, who has been teaching youth for 16 years, I’ve watched so many talented young players grow and become very successful in life and other sports because of the game of tennis. I have been able to witness the joy of teaching and see why tennis is a beautiful sport for every generation!

 There are several reasons for parents to keep kids in tennis. Two major ones that stand out to me are:

1. Tennis is a non-contact sport:

 Most group sports such as football, soccer, and hockey are contact-based. Recently, collisions have gained a lot of attention for inflicting lifelong injuries. The only contact in tennis is with the ball, so kids be sure to keep your eye on it. Tennis has become a favorable option for parents who are looking for safe and healthy exercise for their children.

 While there is no physical contact in tennis, which is allowed with the kids being far from each other from the warm-up and throughout the practice and games, there is also safety first that is, being followed by coaches on hand during lessons, demonstrating strokes, or any activities. Therefore, there’s inherently less chance of acquiring any injury and even while shoelace trips and strains may occur, the likelihood is minimized with practice and patience.

2. Teaching agility and reaction:

When kids play tennis, their physical strength, flexibility, and balance improve, and as a result, they stay fit and healthy and that allows their body to get stronger. Split steps, quick lateral changes, and short sprints are all a part of the sport. The split step teaches directional changes and prepares kids for playing other sports such as basketball and soccer. The movement required to adjust to incoming balls is started on the Red Ball court with our “Get Ready to Catch” or “Strike Zone” exercises. Preparing your young ones with our “Hopping” exercise gets their lower body going. As a result, the development of muscular body strength is inevitable. Couple these with the strengthening of the cardiovascular system through tennis and you’re looking at nothing but HEALTHY ACES!!!!

Keeping kids playing tennis will maximize their potential to enjoy playing by enabling them to let go of negative emotions or thoughts. It will enable them to focus on the present moment rather than worrying about the result. Focusing on the present and imagining the future is the best way to work on positive decision-making.

So many of us did relay races, karate, soccer, basketball, softball, swim teams, baseball, and hockey. It is important to remember the best athletes play multiple sports from a very young age until they specialize. In addition, while all sports are good for child development, the individual playing aspects of tennis inspire passion and ownership. 

Parents always remember that tennis is the sport of a lifetime and builds champions. So let’s keep the kids in the game!

By Coach Justyna Wereszka | 5/16/23

Have you ever found yourself in a situation, after losing an easy point, where you start to worry: “What if I lose the next point and this game is over?” or: “What if I do break serve will have to play third set?”

This is Story Thinking and you don’t want to have this kind of mindset. As a player, you have to manage all distracting thoughts and be fully immersed in the moment. To avoid muddling your mind and predicting the future of your match, you should think Here and Now, This point, and This shot. This is Action Thinking. 

To become an Action Thinker, you need to train your mind with on and off-the-court activities. points

One of the great training methods is Visualization. Worrying about proper positioning, thinking about your shoulder turn, etc. is Story Thinking. Story Thinking can strike during a match before you hit a backhand, and fears about the technical aspect of your weaker shot start to take over. Instead, you should imagine that your shot will follow at the exact spot where it will hit the ground. Use it when you have time, for instance, before the serve. 

There are different ways to practice Visualization. Before starting a Visualization, plan what you want to visualize. Make it life-like, take a couple of deep breaths. You have many options on what to visualize: 1. Reviewing tennis techniques in your mind 2. Playing your game (or vision of your game) 3. Imagine situations that are tough and how to respond to them 4. Favorite vacation or other relaxing memory.

Choking can be an issue even on the professional level. Getting so close to the finish line seems to trigger fear and worries rushing through your head. Don’t worry, Action Thinking can help. Calm yourself by using Trigger Words, Rituals, and Breathing Techniques. Take examples from the best, like I did from Maria Sharapova. 

Trigger Words differ from player to player, but they have one common element: Motivation. Short words are better than long sentences because they set in motion automatic, unconscious processes. Between the points say it in a quiet and positive manner: “You can do it” or “Take it early” can help. After winning the point motivate yourself with “Come on!” or “Vamos!”

Rituals as long as they are not disruptive to your opponent, are very useful tools in Action Thinking. My ritual before serving is to bounce the ball three times. Maybe you already have your own but if not. Work on it during practice matches, so it will help you to concentrate, rest better during the changeover, and take your mind away from Story Thinking. 

Movement and Heartbeat will keep your body and mind in the game. Move your feet to prevent becoming lazy, both mentally and physically. Yoga stresses proper breath control. After the point is over do not rush. Instead, turn away from the court, take a couple of deep breaths through your nose, exhale loudly through your mouth, bounce around, and regroup. 

Recovery is also a very important aspect of Action Thinking. Don’t allow yourself to waste this time on regretting points or analyzing the previous game. Rest, towel, drink. Snack, relax your muscles, and stick to your plan. Between the points you have approximately 20 seconds, use them wisely! Make sure that your heartbeat is allowing you to start the next point under calm internal conditions. Put your racquet in the other hand to relax your dominant one and go to your “Safe place” on the court like Sharapova used to.

It is very difficult to control your Actions and Thinking without Controlling Your Eyes. Focus your eyes on something close, like your strings, and keep your gaze on the court, not on the fans or other potential distractions. 

Related to yeas control is Sound Control. Concentrate on the sound of your breath and the impact of the ball on the strings. Instead of being annoyed by outside noises, focus positively on inside sounds. Maybe you have a favorite song you can listen to before getting on the court? This Inner Music can help you keep you going through the match instead of drifting into Story Thinking.

All the tennis players have to step on the court with self-confidence and clear focus. Implementing Action Thinking will help you become a calmer and singularly focused player. A successful Action Thinker is fighting the opponent on the other side of the net, but also combating and controlling their fears, self-doubt, and weaknesses. 

Good luck practicing your Mental Toughness!

By Coach Leo Correa 7/14/25

Essential Strategies and Techniques: Strong transition skills can turn the tide of any junior tennis match. Moving smoothly from the baseline to the net or quickly changing gears can catch opponents off guard. For young players, mastering this part of the game isn’t just about scoring points it shapes their overall development. The better your transition game, the more control you have of the match. It boosts confidence, sharpens court awareness, and creates more winning chances. This article will explore key technical skills, strategic tips, physical fitness routines, and coaching methods to help junior players dominate those quick transition moments.

Understanding the Transition Phase in Junior Tennis: The transition phase is the moment when a player shifts from a defensive position at the baseline to launching an attack at the net. It happens after a shot that alters the rally. Think of it as a relay race moving from one stage to the next without losing speed. Whether you’re closing in on the net or retreating to defend, quick and smart transitions keep you in control of the point.

Key Challenges Faced by Junior: Many young players struggle with court awareness, they are unsure when to go for the net or fall back. Poor footwork can leave them off balance right when they need to move fast. Limited tactical knowledge also causes hesitation. Often, juniors don’t recognize the right moment to attack or defend during transitions, leading to missed opportunities or unforced errors.

Impact of Transition Skills on Match Performance: Stats show that players who succeed in transition points win more matches. For example, a study of junior tournaments found that winning 60 percent of transition rallies gave players a big edge. Real-life examples reinforce this top juniors often gain the upper hand with quick, decisive moves after their opponent’s shot. Developing strong transition skills can help young players climb dramatically in their game. Additional studies have shown the average tennis point last 4 shots or less, so having the ability to change the timing is importantTechnical Foundations for Effective Transition Play

Mastering Movement and Footwork

Fast, precise footwork is the foundation of good transition play. Effective players use small, quick steps to close in on approach shots or retreat for defensive shots. Practicing lateral movement drills like shuffling or cone drills increases speed and coordination. Explosive sprints improve overall quickness, preparing juniors to adjust positions rapidly.

Developing Shot Variety and Precision

Approach shots, volleys, and smashes are needed during transition plays. Practice routines that focus on hitting volleys close to the net or executing precise approach shots build confidence. Quick reflex volleys, in particular, help juniors respond fast to passing shots. Remember, accuracy beats power in quick transition exchanges a controlled volley often wins points.

Improving Court Awareness and Anticipation

Reading your opponent’s shots is key. Watch for cues like racket angle or body position that hint where the ball will go. Use targeted drills that simulate real match scenarios to sharpen anticipation skills. The more you anticipate, the faster you can react, making your transitions sharper and more effective.

Tactical Strategies to Enhance Transition Game

Recognizing Transition Opportunities: The moment to push forward or fall back isn’t always obvious. Watch how your opponent hits the ball and their position on the court. If they hit a deep shot, it may be a good time to approach. If they seem out of position or hit a weaker shot, seize the chance to attack. Smart players adapt their game plan based on situational clues.

Implementing Effective Approach Shots: Choosing the right shot to approach sets up your net play. Aim for deep, low balls that force your opponent to lift shots that open up space at the net. When under pressure, stay calm and keep your approach shot simple but accurate. Practice hitting approach shots from different angles to feel confident during matches.

Net Play and Volley Mastery: Strong volleys and overheads win points at the net. Keep your racket steady and eyes on the ball. Position your body to intercept low shots and step into the ball for control. Move quickly side to side to cover the court efficiently. The better you handle volleys, the more you can maintain pressure during fast transitions.

Managing High-Pressure Situations:Fast exchanges can rattle young players. Stay calm by focusing on your breath and routine. Make quick decisions but avoid rushing into unplanned shots. Think of each transition as a mini sprint — keep your mind clear and your body relaxed to make the best play consistently.

Physical Conditioning and Mental Preparation

Building Agility and Quickness: Off-court agility drills like ladder exercises and cone drills improve reaction time. Lateral sprints and plyometric jumps boost explosive movement, helping juniors reach the ball faster. These exercises build the foundation for faster, sharper transition skills.

Enhancing Endurance and Recovery: Matches often require sustained movement. Incorporate cardio routines such as running or cycling to boost stamina. After intensive drills, focus on stretching and hydration to prevent fatigue. A fresh body responds faster and stays sharp during critical transition moments.

Mental Toughness and Focus: Good players stay mentally engaged even during rapid exchanges. Practice visualization techniques, imagining ideal transition scenarios. Develop routines like deep breathing before points to maintain focus. Mental resilience keeps you confident and attentive during hectic parts of a match.

Coaching Tips and Practice Drills for Developing Transition Skills

Designing Effective Training Sessions: Create drills that replicate match situations. For instance, set up rally scenarios where players practice approaching the net after a specific shot or retreating quickly. Combine technical drills with tactical exercises to build a well-rounded transition game.

Using Video Analysis and Feedback: Record junior players during practice and matches. Review clips to highlight strong plays and identify areas for improvement. Focus on movement patterns, shot selection, and court positioning. Use this feedback to refine techniques and develop better decision-making.

Encouraging Game Situations and Match Play: Organize practice matches with a focus on transition points. Set goals like winning a certain number of quick points at the net or practicing retreat and counterattack. Simulate pressure situations to develop adaptive strategies and boost confidence when real match moments arrive.

Conclusion: Improving the transition game is vital for junior tennis players aiming to climb the ranks. Success combines technical skills, tactical awareness, physical agility, and mental toughness. Consistent practice, targeted drills, and good coaching unlock this key part of the game. Remember, mastering your footwork, developing tactical insight, building fitness, and practicing realistic scenarios will make you more competent and confident on the court.  Working on your transition training will help your overall match performance soar. Whether you’re a young player or coach, focusing on this stage will deliver big results. The court is your playground so make your moves count, and turn quick transitions into your biggest advantage. 

By Coach Lindsay Baum 3/6/26

At the National Tennis Center during the U.S. Open, the spotlight shines on the professionals who rigorously fight for every match on our screens and are put into an environment that is not only physically demanding, but the effortless ability to bounce back from adversity.

The true training ground for this resilience dates back to the junior circuits and intermediate levels within each USTA section. This period tests the physical and mental toughness and proves ground for ambitious athletes that will challenge their limits and spirit in the competitive nature.

Below is an effective pathway to establishing the habits of a young, aspiring tennis player, both on and off the court:

Early Influence for Mental Fortitude

Every competitive player creates a winner, an error, a strategic decision, a ritual, a game plan – the stress for it all to work out in their favor is carried on the backs of these individuals. The isolation that these players are feeling come from these stable blocks:

responsibility + accountability = mental toughness.

Coaches support and assist in developmental stages, as well as regulate emotions and professionalism on the court. Not only are they responsible for progression of strokes, but teaching how to have a positive mindset in the face of defeat. These players start to develop defense mechanisms in close matches, for example coming from behind wins, and heartbreaking losses. The lessons that create these future competitive scenarios is where we channel the emotional database: “Lock in” to that trigger, and respond in real time.

 Building Competitive Toughness

How do coaches determine the improvements to be made on court? Simple: “open, close, open” method. On the front end, our junior programs at the National Tennis Center support analyzing player needs in an open play-based environment via matchplay analysis. The middle phase uses hard practice drills and scenarios when they are young to help cultivate a mentally tough player. This represents the closed environment which builds junior confidence and competitive familiarity for all levels. On the backend, staff should work to help juniors solve these questions and guide them back into competitive play, including:

→Are you running down every ball?

→How resilient are you in every drill?

→How frustrated do you get if you miss 9/10 shots? Or do you get right back to it fast?

→How fast do you put the ball back in play after the last shot ended?

→And many more depending on player levels from Junior Circuit to L1!

As parents, you may recognize the behaviors as spectators at tournaments. You may not see the drills being done behind the scenes so it’s a challenge trying to manage their kids emotions when really you can’t control them once they are competing on that tennis stage.

Modernizing Junior Development

Scenario Training: Coaches simulate real time challenges by preparing the players with high pressure situational points

Mindful and Visuals: Techniques to combat stress, maintain focus levels, and manage the voice in your head to rehearse positive and successful outcomes

Goal Setting: Players are encouraged to set goals that are realistic and achievable

Self Reflection: Visualizing their performance mentally and learning from both the victories and losses

Effort & Attitude: Sliding the focus from winning to all the effort utilized and the attitude shown on display

Roger Federer once said. “As a tennis player, you have to get used to losing each week. Unless you win the tournament, you always go home a loser. But you have to take the positive out of a defeat and go back to work. Improve to fail better.”

Let’s break that down into segments. On a macro scale, losing each week means you are playing loads of practice sets and maybe a tournament or two which can be up to three matches a day. No matter what format the players are competing in, there is a win/loss metric to account for. But the micro aspect, each match consists of points per game.

There are many factors in junior tennis that could affect how long the rallies are, how long a match could go for, never ending super tiebreakers, etc. There is no time limit for these matches; it is not like a basketball game when the buzzer calls for time. These players have to be ready for battle, the highs and lows, and the rollercoaster of physical demands as well as emotional distraught. Imagine being really happy about winning a point, then the next point completely hitting the ball straight into the net. To endure such happy/relief moments to then turn into a frustrating defeatist space, competitive players will have to learn how to level out all these emotions as well as stay on track.

Tennis is an entertaining sport and job. The pros: You get to do what you love and the attention is the spotlight. The cons: the physical and mental labor given in each shot wears you down. The best fix is to get used to losing more than half the points you play. It’s how fast you bounce back, it’s how you carry yourself, and most importantly how you portray yourself after the match regardless of your match results. A sport of highs and lows: tough losses, but having a resilient gene; is a very crucial skill in life that many tennis players will learn to develop in each stage.