Launching the new Strength & Conditioning for Junior Tennis Players Program

Over the past years at Vida, we have been asked numerous times about strength training for junior tennis players. Working with young players, it is important to get the right balance of training on and off the court.

Strength is the key building block for physical development and in turn tennis development eg. Speed, power, mobility, agility, flexibility etc). Junior tennis players need to ensure they get stronger and have a balanced body to not only improve performance, but to prevent injuries. For junior tennis player to get the most out of their training and development, the building blocks to a stable body must be developed. This is critical for long term success!

This Strength and Conditioning program is designed for athletes aged 10 to 13 to ensure the fundamental movement are established and developed. These include

  • Squat
  • Hinge
  • Push
  • Pull

All exercise prescription will be bodyweight or very low resistances through therabands, dumbells, kettlebells, medicine balls etc until each individual player can demonstrate the capacity to perform the exercise with proper technique. The focus for this program will be based on developing:

  • Dynamic and tennis specific warm up with concentration on good technique and body awareness (theraband work included)
  • Footwork and movement patterns
  • Basic strength and stability
  • Improving mobility & flexibility
  • Coordination- connecting the upper and lower body
  • Reaction and anticipation
  • Balance and stability
  • Prehabilitation based on known predisposition to injuries that tennis players will likely encounter throughout their adolescents and beyond

Performing these basic fundamental strength exercises on a regular basis will give young tennis players a great platform to build on in the future. It is the best way to educate them on good functional biomechanics and help prevent tennis injuries. Developing and strengthening these movements will enable junior players to move better, have more power and recover more effectively. It is especially important for young athletes to understand and be consciously aware of these movement patterns. When athletes start to lift weights, not having these fundamentals engrained can be detrimental to long-term success and increase the chance of injury.

This is a key driver in why we are launching the new Strength & Conditioning program for Junior Tennis players.

The Program Details


  • Ages: 10-13 years old (if you are just either side of this age please contact us to discuss options)
  • Location, Day and Time: Saturday 11.30am-12.30pm or 12.30pm-1.30pm - Veneto Club, Bulleen (191 Bulleen Road Bulleen)
  • Location, Day and Time: Wednesdays 5.30pm-6.30pm - MCC Glen iris Valley TC (260 High Street Road, Mt Waverley)
  • The facility: Performance gym studio, indoor and outdoor cross training space, tennis courts, synthetic pitch, boxing studio
  • The trainer: Jo Karaitiana - former professional tennis player, Strength and Conditioning Coach and US college graduate.
  • Cost: $175 for a 7 week term oe $200 for an eight week term
  • Dates: 5th Feb until 28th March - No session over the long weekend
  • Register - Via the form below. Must sign up by Tuesday 28th to secure place
  • Important information: To secure your position in this program you must pay upfront for the term. There is not a pay as you go option. Once 16 players have been confirmed, you will no longer be able to join the program (this is a first in, first served program).

S&C for Junior Tennis Players Rego Form

Child's Name


Parent's Name




Terms & Conditions

By signing accepting these terms and conditions, I hereby authorise the staff of Vida to act for me according to their best judgment in any emergency requiring medical attention. I release Vida from any and all liability for injury or illness and costs, incurred while undertaking a program or event with Vida. I agree to Vida’s make up, cancellation, parental involvement, and privacy policy. Photographs and Video make be taken and used in promotions by Vida.

Privacy Policy
Your privacy is important to us. The data collected from you will not be sold, exchanged, transferred, or given to any other company for any reason whatsoever, without your consent. The email address you provide may be used to send you information, respond to inquiries, and/or other requests or questions.

When joining a tennis program at a participating Vida venue your information will only be used by the tennis club to join you to the club for a free club coaching membership. This will also entitle you to use the courts at the club during coaching and gives you personal accident insurance through our National Sporting Body, Tennis Australia.

When players aged between 3 and 13 years of age join a Vida coaching program, their details will be registered with Tennis Australia's Hot Shots program to enable to player to receive a free starter gift, exclusive competitions and loads of tennis benefits! All the information can be found on the following link https://hotshots.tennis.com.au/register/

Medical & Liability
I hereby authorise the staff of Vida to act for me according to their best judgment in any emergency requiring medical attention. I release Vida from any and all liability for injury or illness and costs, incurred while undertaking a program or event with Vida.

Photography & Video Images
I acknowledge that Vida Tennis may film, use video analysis and photography during programs, lessons and events. I acknowledge and agree that this usage, including for marketing & promotion purposes, is without compensation or notice to myself. Images may be used on our website, social media and other promotional material.

Make Up & Cancelation Policy
If you are unable to attend a session due to illness or school camp etc. you must notify your coach prior to your lesson in order to arrange a make-up lesson. Lessons will only be made up if your Vida coach is notified with sufficient time prior to the start of your lesson (preferred 24 hours prior). Notification of absence or arrangement of a make-up can be made directly with your coach. Please be considerate that the late cancellation of sessions leads to inefficient time use for our team & therefore lost opportunities for others. This policy is to deter people from preventing those clients who are seeking a coaching session, missing an opportunity to see one of the coaches. All missed sessions will be made up during the term or in the school holiday period. If this cannot be done a credit can be discussed with your coach for the following term.

Wet Weather & Heat Policy Communications
Where possible your coach will contact you via phone message or email to let you know if your lesson/s will be cancelled due to wet weather or heat policy. If you do not get a call, text or email, please presume the lesson is going ahead as normal. Vida have a policy for all coaches to avoid the use of Mobile Phones while one court coaching where possible to make sure our attention is directed to the current lesson at all times. If you coach does not answer their phone, they are more than likely on court coaching. When the temperature reaches 37 degrees and over at your tennis venue, all coaching sessions will be suspended until the temperature drops. Please be aware the temperature will be taken at the individual venue and your safety is our primary concern.

Registration & Fees
In order to secure your place for weekly programs, camps or other events, Vida require that you complete a registration form (online or hard copy) in the weeks before the start date and return to us with payment. All Holiday, Tournament, Camp or Event program fees are due before the start of the program/s. All term fees are due within the first 3 weeks of coaching term. Places will not be guaranteed if forms and payment are not received prior to commencement of the term / program. Please indicate on your registration form your preferred times and days (for weekly programs) and we will do our best to meet with your request. If you are following on from a previous term please indicated if you require any changes to your current time. Late Fees Any late payments, more than 30 days past the invoice date, shall attract a late payment penalty fee as set down by the Penalty Interest Act 1983.

Parental Involvement
Vida supports Tennis Australia’s stance and efforts in helping educate parents on their important role within the child’s sporting journey. The following are some ideas and education that we would like you, the parent, to be aware off. Vida encourage all parents during tennis sessions not to enter the court while your child is having their lesson. This enables both the coach and student/s to concentrate entirely on the lesson, create independence for the child, promote a child’s decision making skills and build the coach – student relationship. As a parent / guardian of a participant in any activity held / run by Vida you agree to try and meet the following requirements in regard to your conduct during any such activity, program or event to the best of your abilities:

  • Treat your child the same irrespective of them winning or losing
  • Remember that your child plays for their enjoyment not yours
  • Try to have fun when you are around your children at competitions and training. Well-directed humour can be a great de-stressor
  • Look relaxed, calm and positive on the sidelines
  • Make friends with other parents at competitions
  • Get involved in appropriate ways if your child or the coach behaves in unacceptable ways during competitions
  • Let the coach do the coaching
  • Understand that children will benefit from a break sometimes and that involvement in other sports is okay
  • Be there when the child performs poorly. Be an understanding listener rather than a critic, judge and/or fixer
  • Be prepared to give your child some space so that he/she can grow and develop as an independent person
  • Let your child know that your love for them is not associated with their sporting performances
  • Communicate with your child and ask them how they are really feeling about their sport and about competing in particular
  • Occasionally let your child compete without you being there and hovering over them
  • Emphasise the good things your child did in preparing for and during the match/tournament
  • Try to avoid:
    • saying “we’re playing today”. Instead say “you’re playing today”
    • Give your child credit for accepting the responsibility of performing
    • Getting too pushy or believe that you are indispensable. Let the coach do the coaching
    • Living through your child’s performances
    • Turning away when your child’s behavior is unsportsmanlike.
    • Telling your child what he/she did wrong after a tough match
    • Making enemies with your child’s opponents or family during a match/tournament
    • Making your child feel guilty by reminding them about all the time, money and sacrifices you are making for his or her sport
    • Thinking of your child’s sporting performances as an investment for which you expect a return
    • Badgering, harassing or using sarcasm to motivate your child
    • Comparing your child’s performances with those of other children
    • Forcing your child to go to training. If they are sick of training find out why and discuss it with them
Vida Tennis