here are examples of some activities you can do on your own to improve yourself =)

Conditioning [strength, muscle endurance, etc] - weight trng - sit-ups/crunches - push-ups - wall squats

Sprinting [speed] - suicide or just sprinting for 10-100m

Steps [power] - use both legs to jump on each step - jump 2 steps up - use left leg, then right. - use both legs, jump 2 steps up, 1 step down, 2 steps up, 1 step down...

Cannon Passing [muscle endurance/skills] - simple passes just that it has to be thrown with full force (like a cannonball) on wall or pair work. - straight passes done repeatedly, w/o stopping for 1-2 minutes

Dodging [agility] - dodge ard cones - change of direction, add defender if possible - run to jump, then run another direction

Corridor of Death [power] - basically running and jumping at every beam along the corridor. Activity: single leg [left/right] double leg