COACHING TIPS

Tom Z's Coaching Tips are a resource center providing tools to help skaters and anyone else interested in maximizing their training and athlete development process. Useful information is provided in such areas as:
• Periodization
• Goal Setting
• Specific jump exercises
• Agility   • Speed
• Coordination and timing drills

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BOOK A SESSION

Steadfast in his beliefs to use sports science to educate and train his skaters, Tom Zakrajsek is a passionate and committed award winning figure skating coach who knows how to achieve Olympic results. If you would like to speak one-on-one with Tom, he has limited openings each month to schedule a private call with interested coaches, parents and skaters*. These confidential calls provide in-depth access to tackle your most challenging issues.

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JOIN CLUB Z

Club Z gives you immediate access to a deeper level of knowledge to find the champion within. Fast forward your training with access to tips for improving technique with your jumps, spins, and transitions. Learn strategies to compete under pressure while gaining more focus and confidence. Tom Zakrajsek's Club Z is packed with resources for gaining excellence in your performance. Become a member of the club.

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ICENETWORK: Change of scenery puts Nagasu on solid ground

2010 OLYMPIAN PRACTICING TRIPLE AXEL UNDER TUTELAGE OF ZAKRAJSEK
Only in the rarified air of a few elite sports — or a modeling agency -- would a 21-year-old woman refer to herself in terms befitting a grizzled veteran without a hint of irony. But figure skating is one of those sports, and a still-young Mirai Nagasu has been there, seen that, read the hype. There's a lot she could say -- about coaching changes, or the clean programs at the 2014 U.S. Figure Skating Championships that didn't qualify her for the Sochi Olympics — but she just wants to look forward.
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The Manley Woman Skate Cast: Episode #78: Tom Zakrajsek

July 2014 - An interview with Tom Zakrajsek. Tom competed in Men’s Singles and Pairs, then became a judge. But he’s made the biggest impact as a coach.

LISTEN AT MANLEYWOMAN.COM


QUOTE OF THE MONTH

"The best way to get to the top is to get off your bottom."

—Chinese proverb

WORD OF THE MONTH

"Progress"

1prog·ress noun ˈprä-grəs, -ˌgres, US also & British usually ˈprō-ˌgres
: movement forward or toward a place

: the process of improving or developing something over a period of time

SYNONYMS: onward motion, improvement, development, growth, advancement

"If a figure skater sets goals and works toward them then great progress usually follows."

SPORTS SCIENCE TIP OF THE MONTH

When assigning repetitions while the skater is in season coaches should consider anaerobic sets which train the myelin pathway and heart and lung capacity at the same time. I have developed exercises called "progressions" for each of the six major jumps. Team USA member Luke West shows this concept for the triple lutz. The idea is that skater makes "progress" when accomplishing progression sets.