At Van Der Meer Tennis Academy, we’ve coached thousands of junior players working toward USTA, ITF, and college-level success. While natural talent and athleticism are important, the players who truly stand out all have one thing in common – consistent habits that show up every time they step on court.

Whether you’re competing nationally or just getting serious about your game, these are the top five on-court habits that our coaches see in the most successful junior athletes:

1. High-Intensity Footwork on Every Ball
Great juniors don’t take shortcuts between points or coast through rallies. They treat every shot like it matters, staying light on their feet and adjusting their positioning with precision. Good footwork is more than just hustle, it’s about preparation and balance, especially during pressure moments.

VDM Tip: Incorporate footwork drills into every practice session, even warm-ups. Small steps make a big difference.

2. Positive Body Language and Energy
Whether they’re up 5–0 or down 2–5, top junior players maintain strong body language. They walk tall between points, keep their heads up, and show energy that reflects confidence, not frustration.

Why it matters: Positive body language helps manage nerves, resets the mind between points, and shows coaches and opponents that you’re mentally tough.

3. Smart Shot Selection and Patterns
Advanced juniors don’t just react, they anticipate. They know how to construct points, use their strengths, and expose their opponent’s weaknesses. Developing this habit starts with understanding your game style and learning when to play high-percentage tennis.

VDM Tip: Match play should include post-match reviews. Ask yourself, “What worked? What didn’t? Did I play to my strengths?”

4. Quick Recovery Between Points
Top players have a plan for what they do between points: recover, refocus, and reset. They use the 20-25 seconds to breathe, visualize, and prepare for the next play instead of dwelling on the last mistake.

Why it matters: This builds mental consistency and avoids emotional roller coasters during tough matches.

5. Self-Reliance and Accountability
While coaching and support are key, standout juniors take responsibility for their own improvement. They bring energy to every practice, take feedback seriously, and come to the court with purpose.

VDM Tip: Keep a training journal. Note your goals, what you’re working on, and how you felt after each session or match.

The VDM Advantage
At Van Der Meer Tennis Academy, we emphasize more than just physical skill. Our coaches develop players who show up with strong habits, both on and off the court. These five habits are what separate a good junior from a great one, and they can be trained every day.

Ready to take your training to the next level?
Explore our Junior Academy programs or contact us to schedule an evaluation. The habits you build now will define the player you become.