EVAD
EVAD for basketball

Your vertical isn't built
in the layup line.

Jumping more is not a jump program. Reactive power and landing durability decide how you play, so EVAD's basketball rules build unilateral strength, triple-extension power and eccentric landing control — and then they get specific about dose: quality plyometrics instead of piles of them, and heavy lower-body days kept away from your games.

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QUALITY JUMPS, NOT VOLUME HEAVY LOWER AWAY FROM GAMES LANDINGS TRAINED ON PURPOSE
An EVAD training day, showing today's lift, the weekly goal and what is up next
The rules EVAD follows

What it builds — and what it keeps a lid on.

Some sports in EVAD carry a flat ban: the figure-skating rules forbid writing on-ice work at all. Basketball's rules do not read like that. They are narrower, and they are about how much jumping is enough and where the heavy days sit in a game week.

NEVER

Jump volume for its own sake

Quality plyometrics over volume — that phrasing is in the rule itself. A hundred sloppy contacts is not a better session than fifteen sharp ones, it is just a longer one.

NEVER

A heavy lower day next to tip-off

Heavy squats and hinges stay away from your games. The plan already knows which nights you play, because you put them in before it wrote anything.

BUILDS

One leg at a time

You rarely take off from two feet and a standstill. Unilateral strength is the priority — split squats, step-ups, single-leg hinging — loaded properly, not as a warm-up afterthought.

BUILDS

Triple extension

Ankle, knee and hip finishing together, fast. That is the pattern under a jump, and EVAD trains it with intent on the bar and in the jump work.

BUILDS

Eccentric landing control

The half of a jump nobody programs. Stick landings, controlled decelerations and slow eccentrics, written as their own work with their own rep counts.

ACCOUNTS FOR

Patellar tendon and ankles

Managing knee and ankle load is written into the sport's rule, so tendon-friendly loading and the placement of jump days are decisions the block makes on purpose rather than by accident.

ASKS

Your position and your level

Point guard through center, and where you actually play. Then it writes one program, for you. There is no roster and no coach dashboard.

ADAPTS

A practice that turns into a scrimmage

Forty minutes of shooting drills and a full-court scrimmage are not the same day, and the back half of a road back-to-back is not the same as the front. Say how it actually went and EVAD re-offers the next session smaller, showing what came out before you accept it.

A day from a real block

What one session looks like.

An in-season varsity guard, lifting twice a week around four practices and a Friday game.

WEEK 3 · DAY 1 — REACTIVE POWER

Jump Power & Landings

IN-SEASON · 42 MIN · GYM
A Ankle & Hip PrepPogo hops for stiffness, banded hip work, calf raises 8 MIN
B Trap Bar JumpLight and fast — reset on the floor between every rep 5 × 3
C One-Step Approach Jump to Stick LandingTwenty contacts total. Hold the landing two counts or the rep didn't count 4 × 5
D Dumbbell Reverse LungeUnilateral strength — drive through the whole foot 3 × 6/LEG
E Single-Leg Romanian DeadliftHips square, slow on the way down 3 × 8/LEG
F Spanish Squat HoldSlow, patient load through the knee to finish 4 × 30S
Representative session — your block is generated from your position, your game schedule, your PRs and your equipment, and it adapts when practice runs hot.
Why it fits

A game week is not a training week.

Two games and four practices is not a schedule you can hang a generic gym split on, and "leg day, Tuesdays" stops being a plan the first time the schedule moves. EVAD puts your practices and your games in the calendar first and sizes the lifting around what is left — more available in an open stretch, less in a two-game week, and the heavy lower work pushed away from the nights you play.

Setup asks for your vertical and your three-quarter-court sprint next to your bench and squat, and for what you are actually chasing this block. The numbers you give it are where the block starts, instead of an average of everybody else's.

"I don't touch your coach's practice. I make sure you show up to it stronger." — COACH EVAD

Start

Build your block.

A few minutes of setup — your position, your practice and game schedule, your equipment. Every answer is editable before you build, and the account comes last.

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