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Novak Djokovic demonstrates basic stretching and flexibility exercises everyone should do.


Novak Djokovic's Flexibility Exercises

Lee Couillard hosts Tennis Pod Pro Videos.  Learn all the secrets of the pros as well as methods of teaching the basics to beginners.  All this and more is here, all captured in short one- to two-minute clips.  This podcast is for everyone: from professionals to the interested novice.  Videos are categorized and searchable.  To learn more, visit http://www.punahou.edu/tennisvideos/

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The newly renovated tennis complex was completed in May, 2013.  A Big Mahalo to all our donors.

Punahou School Tennis Complex








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The Robotic Assisted Tennis Sleeve is a feasible, safe, and efficient non-surgical treatment for those who have difficulty learning advanced techniques of the swing-paths, joint-angles, backswings, and finishes of professional players.

Robotic Assisted Tennis Sleeve Specifications: 

Systems Integrators - System integrators are used to establish the requirements of a motion in the swing-paths of the classic, straight, or bent-arm forehands.

Robotic Rotary Joint - Consisting of a stationary part connected to the arm of the robot and a rotating part connected to the wrist and sleeve allowing for electrical and pneumatic cables to stay in place while cables required for the sleeve are free to rotate. 

Internal Sensor - An apparatus within the manipulator arm that sends information on motion to a control unit.

Presence-Sensing Safeguarding Device - A mechanism used to sense and detect when an object enters a given area that could potential hurt the player.

Rotational Motion - Describes circular movement with respect to the axis.

Systems Compensator - A remote device that involves multiple shear pads to help with spin, swing-path and speed  operations.  Refers to position-level and velocity-level.

Acceleration-Level - The measure of variation of joint speeds over time. Double and single differentiation of this level gives the overall change in position and change in position overtime, respectively. 

Resolved-rate - Determining the joint's overall changed in velocity over time based on restrictions of the end-effector's motion.

Velocity-level - The measure of variation of joint position over time.  Yields the overall change in position. Single differentiation yields the change in joint speed over time. 

Manual Programming - The user physically sets specific tasks and limits on the robot.

Biomimetic - Imitation of biological systems occurring in nature

Inverse Kinematics - Determination of a joint's overall change in position based on restrictions on the end-effector's motion of a robot.

Awareness Signal - A sound or light that alerts one if joint angles are too extreme.

Interface - The separation between robots and the equipment not nearby. The sensors that are required for communication between the devices use signals relaying input and output data.

Energy Source - Energy is provided by conversion of various types of sources such spin, backswing and follow-through.

Equality constraint - The end-effector's change of position, movement and location must be equal to counter-movement of the opposite arm action.

Fixed Automation - Automated, electronically controlled system for classic, straight, bent or circular motions. These systems are mainly used for students who have little flexibility.

Flexibility - The diverse jobs that a robot is capable of executing. 

Fully Constrained Sleeve - The number of equality constraints on the robot are equal to the number of independent joints.

Robotic Assisted Tennis Sleeve











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DR. MARK KOVACS, PhD., CSCS
Senior Manager of Strength & Conditioning/Sports Science
USTA Training Center in Boca Raton, FL

Dr. Kovacs was an accomplished player and coach before transitioning to a career as a sport science expert. As a player he was a collegiate All-American and NCAA champion at Auburn University. He has a Masters degree in Exercise Science from Auburn and a Ph.D. in Exercise Physiology from The University of Alabama. Dr. Kovacs is an Associate Editor of the Strength and Conditioning Journal and co-author of tennis book titled "Tennis Training-Enhancing On-Court Performance". Mark is a certified strength and conditioning specialist through the NSCA, certified Health/Fitness Instructor through the American College of Sports Medicine, USPTA certified coach and United States Track and Field Level II Sprints Coach. Before starting with the USTA, Mark was an Assistant Professor of Exercise Science and Wellness at Jacksonville State University.


Western Grip & RHS











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DR. MARK KOVACS, PhD., CSCS
Senior Manager of Strength & Conditioning/Sports Science
USTA Training Center in Boca Raton, FL

Dr. Kovacs was an accomplished player and coach before transitioning to a career as a sport science expert. As a player he was a collegiate All-American and NCAA champion at Auburn University. He has a Masters degree in Exercise Science from Auburn and a Ph.D. in Exercise Physiology from The University of Alabama. Dr. Kovacs is an Associate Editor of the Strength and Conditioning Journal and co-author of tennis book titled "Tennis Training-Enhancing On-Court Performance". Mark is a certified strength and conditioning specialist through the NSCA, certified Health/Fitness Instructor through the American College of Sports Medicine, USPTA certified coach and United States Track and Field Level II Sprints Coach. Before starting with the USTA, Mark was an Assistant Professor of Exercise Science and Wellness at Jacksonville State University.

Lower Body Power










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Jerry Cape, USPTA, Tennis Professional, Punahou School, Honolulu, Hawaii gives a tip on attacking the return of serve with the Red, Yellow and Green Light principal.


Novak Djokovic's Flexibility Exercises

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