It's always on my head. I was thinking, when you get back from long sick or injured (i.e. 2 months), what are the good conditioning to get prepared for training again?
Start doing a lot of bodyweight stuff. Push-ups, pull-ups, sit-ups, and bodyweight squats.
Sprints, and maybe some short runs like a mile or two will help too.
If you back from long injury, do longer warm-ups at the body part that injured. Just get back to training, and if you're worried about injuries, ask your partner for a "flow drill" instead of a full roll. You can play position and movement without as much pressure from either side, so you'll reduce your risk of injury, and work your gas. I've had several people tell me that "flow drills" are in their own way more exhausting than conventional rolling.
Whatever you choose, I wish you the best of luck. As someone who's suffered his share of injuries over the years, I always hope that anybody who have the injured can come back to the sport they love.
Cheers...
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