EVAD
EVAD for figure skaters

Your coach owns the ice.
EVAD owns everything else.

Off-ice strength, jump power, and landing stability — periodized to the competition on your calendar and scheduled around the ice time you already have. EVAD is built to stay off the ice: its rules for figure skating tell it the jumps, spins and run-throughs belong to your coach.

GET EVAD ON THE APP STORE → SEE A REAL SESSION
OFF-ICE ONLY PEAKED TO YOUR COMPETITION FITS AROUND ICE TIME
The EVAD calendar, with ice time, off-ice sessions and a competition on one month grid
The rules EVAD follows

What it builds — and what it will not touch.

NEVER

On-ice work

Jumps, spins, choreography, run-throughs. EVAD's skating rules put all of it on your coach's side of the line, even if you train without one. Two plans fighting over the same session make a worse skater.

BUILDS

Jump mechanics off the ice

Plyometrics that mirror take-off and landing — single-leg take-offs, controlled stick landings, rotational jumps programmed for quality over volume.

BUILDS

Power to weight

Explosive lower body and posterior chain with strict landing mechanics. Strength and stiffness, not unnecessary bulk.

BUILDS

Rotation and stability

Rotational core power plus hip and ankle stability — the quiet work that decides whether a landing holds.

ACCOUNTS FOR

Ice as real load

Ice time counts as real load. EVAD sizes your lifting frequency around your hard ice days, keeps heavy work off competition day and the day before. A lift can still share a day with ice: EVAD writes the off-ice session only, and leaves the timing of the two to you.

ADAPTS

A hard practice

Tell it how the session actually went and the next one adjusts. A brutal freestyle day changes what tomorrow should be.

A day from a real block

What one off-ice session looks like.

A senior-level skater, six weeks out from a competition, training off-ice twice a week around five ice sessions.

WEEK 4 · DAY 1 — POWER + LANDING

Take-Off & Landing Control

6 WEEKS TO COMPETITION · OFF-ICE
A Ankle & Hip PrepBanded work, calf raises, controlled hip circles 10 MIN
B Single-Leg Box JumpStep down every rep — take-off quality is the point 4 × 4/LEG
C Rotational Jump — Quarter to HalfStick the landing, reset fully between reps 4 × 5
D Rear-Foot Elevated Split SquatStrength without bulk — controlled, full range 3 × 6/LEG
E Romanian DeadliftPosterior chain for take-off drive 3 × 8
F Pallof Press + Side PlankAnti-rotation — the brake that makes rotation safe 3 × 12
Representative session — your block is generated from your level, ice schedule, PRs, and equipment, and it adapts when practice runs hot.
Why it fits

Your ice schedule goes in first.

Most training apps hand you a gym split and leave you to fit it around five ice sessions, a lesson, and school. EVAD works the other way: your ice time and your competition date go into the calendar first, and the off-ice work fills what's left — heavier when you have room, lighter when the ice is heavy, tapering as the date gets close.

"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 level, your ice schedule, your competition date. Every answer is editable before you build, and the account comes last.

GET EVAD ON THE APP STORE →

Training another sport too? See every sport EVAD programs →