Off-Feet Conditioning Methods

Benefits

Off-feet conditioning is a commonly used training modality to target aerobic development and is incorporated into conditioning programs to limit lower-body training load (Rogers, Gill and Beaven, 2025). Off-feet conditioning can also be utilised as an active recovery modality to increase recovery between heavy training sessions (Tavares, Smith and Driller, 2017).

Methods of training

Active Recovery

Off-feet conditioning methods like cycling and swimming can support neuromuscular recovery and reduce the delayed onset of muscle soreness (DOMS). Active recovery generally involves longer periods of low-intensity activity.

Zone 2 Training

Off-feet conditioning can be a useful training modality to target aerobic fitness through “Zone 2” training. Players can utilise a bike, a rower and/or a ski erg to focus on aerobic fitness development through a session consisting of a constant pace for 30 - 60 minutes with heart rate maintained between 130-150 bpm. 

HIIT Training

High-intensity interval training (HIIT) using off-feet conditioning modalities is a commonly used method to improve cardiovascular conditioning. HIIT typically consists of repeated short (<45 secs) to long (2-4 mins) bout of high-intensity efforts interspersed with recovery periods, which typically are a 1:1 work-to-rest ratio; however, work-to-rest ratios ranging from 1:3 to 1:0.5 are also commonly used. 

Coaching Tips:

• Avoid a one-size-fits-all approach by tailoring your conditioning to position-specific demands.
• Use small-sided games and modified drills to combine technical, tactical and physical development. Manipulate pitch size, player numbers and work-to-rest ratios to replicate match demands.