1. LONG DISTANCE RUNS
The single and most beneficial aerobic exercise off the pitch, is long-distance runs.The key to these exercises is to mantain a steady pace and remain around 60-70% of your full speed. You can start with a 3km run , and then after a week or two, progress to a 5k run. This can be done either on a treadmill, or outside.
2. FARTLEK TRAINING
Fartlek training is an unstructured form of interval training in which a player alternates between varying speeds and intensities during a continuous run, simulating the unpredictable demands of a match.
Here are the most efficient exercises that fall under this category:
1. DICE DRILL
Choose a distance between 100-150 meters.
Roll two dice:
First die = intensity (1 easy, 6 very hard)
Second die = distance or time (1 to 6 units)
Repeat 5 to 8 rounds
2. SOCCER FIELD DRILL
For this one you will need to be at a soccer field. Find the shorter end line and follow this structure:
1 length hard, 3 lengths easy
2 lengths hard, 2 lengths easy
3 lengths hard, 1 length easy
4 lengths hard, 4 lengths easy
Repeat 1 to 2 times