play more ball hockey, improve the required skills/endurance associated with the sport

if u have to complement because tryhard, just do some hiit

Would love to put only league around is one I play in and it's just one game a week.

Will just add some HIIT in a couple times a week.

What worked for me were high-reps of all leg workouts; machines, squats, lunges as well as stationary bike with increased intensity intervals. You should give it a try and see how you improve in the coming weeks/months. Another big helpful thing is running outside where there are uphills/stairs to give some good resistance training.

horse stance