Flexibility through training and stretching of the muscle pairs is called for. Increasing force without increasing muscle mass is advantageous and is possible through better enervation through neurological training. The less mass, the less strain on the joints which can increase the longevity of an athlete's career. Training to increase the aerobic power output. Increasing the maximum sustainable aerobic power is a big goal for any kind of sport exceeding 30 seconds of high effort.
Aerobic capacity is enhanced by pushing the envelope of the maximum aerobic process of the body.
Doing so will increase the aerobic capacity of the body. Exceeding the aerobic capacity is sometimes called reaching the anaerobic threshold. That is, when the aerobic capacity is maxed out, bigger efforts require tapping into the type II muscles. Techniques to increase aerobic capacity involve excercise at the anaerobic threshold. This can be monitored using a heart rate monitor.