Although nothing replaces minutes on the pitch in terms of building match fitness, there are ways to work which can help imitate the requirements of the game to develop key energy systems.
Firstly, it is key to work both aerobic and anaerobically. Contrary to popular belief, this does not necessitate long distance running.
To work anaerobically, we want between 3-12 sets, Rather than reps per set, we would consider this in terms of work to rest ratio. For anaerobic endurance, you could be working anywhere between 3:1 (work to rest) e.g. 30 seconds work to 10 seconds rest, and 1:5 e.g. 10 seconds work to 50 seconds rest.
The specific differentiator here compared to other types of endurance training is that you cannot keep up the intensity for more than a couple of minutes at a time without a break. If you are working for longer than that, you would switch to a different domain.
Manipulating these ranges can give you different adaptations (though both still anaerobic). If you have high work to rest, the quality of subsequent sets will be weakened. That helps you to train at working through extreme fatigue and recovering more quickly, but does not help peak performance. Whereas, if you train with less work and greater rest (still at peak intensity), the accumulate fatigue dissipates in the rest period which helps you to work towards a higher peak of work you can get done in a short period of time. Both are important to develop for different reasons. Regardless of the work:rest ratios though, you need to always be working beyond your VO2max while emphasizing max speed on all reps. That will inevitably slow as you move but it is the max speed your effort will allow. Sprints are exceptional for developing this type of endurance, including hill sprints. Sleds, rowing, bike sprints and swimming are all also very useful. Essentially anything you can do maximally without huge eccentric loading is again perfect for this type of training.
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