EVAD
EVAD for tennis players

Off-court training
for a stopping sport.

Tennis looks like acceleration. Most of it is braking — the lunge you have to catch, the split-step, the open stance you have to stop out of. EVAD's tennis rules put deceleration and change-of-direction strength up front, then build the hip and trunk rotation behind your serve and your groundstrokes. The lifting fits around the court time you already have.

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THE BRAKES FIRST ROTATION FROM THE HIPS FITS AROUND COURT TIME
The EVAD Train tab on iPhone, showing the week's sessions and PRs, today's focus, and the gym session waiting below
The rules EVAD follows

What it builds — and whose work it leaves alone.

NEVER

A second plan for your court time

Drills, serve baskets, point play, match strategy. If a coach or an academy runs your sessions, EVAD complements that week instead of writing over it. The gym is its lane.

BUILDS

The brakes

EVAD's tennis rules tell it to emphasize deceleration and change-of-direction strength. A point is a string of stops, so stopping gets trained with sets and reps instead of being treated as something that comes free with running.

BUILDS

Rotation from the hips

The serve and both wings are trunk and hip rotation delivered off the ground. EVAD programs rotational power as a priority of its own, not as core work bolted onto the end of a session.

BUILDS

One leg at a time

You hit off one leg far more often than two — the wide ball, the open stance, the recovery step. So the leg work is unilateral, and the lead hip is one of the joints EVAD's tennis rules tell it to look after.

BUILDS

The serving shoulder

Cuff and scapular strength, written in for the serve. Light loads, strict positions, a few minutes in every week of the block — not a one-off you add after a long tournament stretch.

ACCOUNTS FOR

Court load and match day

Hours on court count as real load when EVAD decides how often you lift, and nothing heavy lands on match day or the day before it. A lift can still share a day with practice — EVAD writes the gym work only, and the order of the two is yours.

ADAPTS

The day after a three-setter

Three questions after a session, and EVAD reviews the next one. A long match on Saturday should change what Sunday asks of you, and you see the cuts before you accept them.

A day from a real block

What one off-court session looks like.

A junior player mid-tournament stretch, lifting twice a week around five days on court and a weekend draw.

WEEK 3 · DAY 1 — ROTATION + BRAKES

Rotational Power & Deceleration

IN-SEASON · 45 MIN · GYM
A Hip & Cuff Prep90/90 hip switches, banded external rotation, ankle rocks 8 MIN
B Med-Ball Rotational ThrowTurn from the back hip — the arm goes last 5 × 4/SIDE
C Lateral Bound to StickHold the landing for a count. The stop is the rep. 4 × 4/SIDE
D Dumbbell Lateral LungeThe wide-ball position, loaded and under control 3 × 8/LEG
E Single-Leg Romanian DeadliftHamstring and lead hip, slow on the way down 3 × 8/LEG
F Half-Kneeling Landmine PressPressing strength without a bar path straight overhead 3 × 8/ARM
G Prone Y + Banded External RotationCuff and scapula — light, strict, every week 3 × 12
Representative session — your block is generated from your court schedule, PRs, and equipment, and it adapts when a week runs long.
Why it fits

The court rehearses the brakes. The gym loads them.

Every drill you run rehearses the stop — catching a lunge, braking out of an open stance, the sixth wide ball in a game. Your coach's court work already trains it. What a rally can't do is hold that stop at a known load and add to it week over week, which is the part that makes it strength instead of repetition. That part belongs in the gym, and it only happens there if somebody writes it down. EVAD writes it as sets and reps inside a block that moves with your calendar, and its tennis rules point at three joints along the way: the lead hip, the shoulder, and the serving-arm elbow.

"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 court schedule, your equipment, the date of your next tournament. Every answer is editable before you build, and the account comes last.

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