Quick answer
A good weekly floorball training plan has five training days and two easy days: two team sessions (or one team session plus a game), two short home sessions of 20–30 minutes, one fitness session, and a rest day. Rotate the home sessions between stickhandling, passing and shooting so no skill gets ignored. The table below gives you a full seven-day plan you can copy this week.
Key takeaways
- Plan the week around your team sessions and games, then fill the gaps with short home sessions.
- Two home sessions of 20–30 minutes add up to 40–60 minutes of extra quality ball time every week.
- Every skill area (stickhandling, passing, shooting, movement) should appear at least once per week.
- Hard days and easy days should alternate. Never stack three heavy days in a row.
- One full rest day is part of the plan, not a sign of laziness.
- Write the plan down and tick off each session. A plan you can see is a plan you follow.
What does a good weekly floorball training plan look like?
Most players I coach train hard when the team has practice and do nothing in between. The result is a week with two good days and five empty ones. A better plan treats the whole week as one training block. Team sessions are the main course, home sessions are the side dishes that build your touch, and rest keeps the body ready for both.
The plan below assumes two team sessions and one game or match on the weekend. If your club trains three times a week, remove one home session. If you only have one team session, add one more home session instead.
| Day | Session | Time | Focus |
|---|---|---|---|
| Monday | Team practice | 60–90 min | Tactics, game play, small-sided games |
| Tuesday | Home session | 25 min | Stickhandling and passing against a rebounder |
| Wednesday | Fitness | 30 min | Core, leg strength, mobility |
| Thursday | Team practice | 60–90 min | Passing patterns, shooting, game situations |
| Friday | Home session | 20 min | Shooting accuracy and light stickhandling |
| Saturday | Game or match | 60 min+ | Play, then review three things that went well |
| Sunday | Rest | 0 min | Walk, stretch, sleep |
For a deeper look at the fitness day, read our floorball fitness guide.
How long should each home session be?
Twenty to thirty minutes is the sweet spot. Shorter than 15 minutes and you barely get warm. Longer than 40 and the quality of your touches drops because your hands and focus tire. If you want a ready-made structure, our 20-minute daily floorball routine splits the time into timed blocks.
Here is how I split a 25-minute home session:
| Block | Minutes | What you do |
|---|---|---|
| Warm-up | 4 | Arm circles, leg swings, 30 easy ball touches |
| Skill block 1 | 8 | Main skill of the day, slow and clean |
| Skill block 2 | 8 | Second skill, with a little more pace |
| Finisher | 3 | A game-like challenge, for example 10 passes in a row without a miss |
| Cool-down | 2 | Wrist and forearm stretches |
What gear makes home sessions easier?
You can start with nothing but a stick and a ball. But three pieces of equipment remove most of the excuses. A smooth surface makes the ball roll true: the Extreme Floorball Tiles 30-Pack (€254) covers about 3.2 m², enough for stickhandling, passing and short shots. A rebounder gives you a passing partner: the Extreme Floorball Passer (€129) returns the ball so you can get 100 passes in five minutes. For shooting, the Extreme Floorball Goal (€149) is the official 160 x 115 cm size and folds away after use.
Better Floorball is a Swedish brand, and everything is designed in Sweden and tested for maximum durability. The tiles and the passer are Made in Europe. You do not need all of it at once. Buy the piece that removes your biggest obstacle first.
Coach Erik's tip: Leave your stick and a ball where you can see them. When the gear is in the bag in the cupboard, the 20-minute session never happens. When it is next to the door, it happens.
How do I adjust the plan for my level?
| Player type | Team sessions | Home sessions | Fitness | Rest days |
|---|---|---|---|---|
| Beginner or young player (under 12) | 1–2 | 2 x 15–20 min | Play other sports | 2 |
| Club player (12–16) | 2 | 2 x 20–30 min | 1 x 30 min | 1–2 |
| Senior or serious junior | 2–3 | 2–3 x 25–30 min | 1–2 x 30 min | 1 |
Young players need more variety and more play, not more volume. If you are a parent reading this, our guide to youth floorball covers age-based advice.
Drills for your two home sessions
Session A: Stickhandling and passing (25 minutes)
- Figure-eight touches (3 x 40 seconds). Move the ball side to side in front of you, then around two imaginary cones. Cue: soft hands, eyes up every third touch.
- Forehand and backhand passes against the passer (3 x 20 passes). Pass, receive, pass again in one motion. Watch for: the blade closing too early and the ball popping off the stick.
- Receive and turn (2 x 10 each side). Take the return, step across your body and pass again. Cue: cushion the ball by pulling the blade back slightly on contact.
- Finisher: 15 passes in a row without losing control. Start again if you miss.
Session B: Shooting and movement (20 minutes)
- Wrist shots from a standstill (3 x 10). Aim for the corners. Keep the stick below waist height on the backswing and follow-through.
- Pull-and-shoot (3 x 8). Pull the ball to the side with a quick touch, then shoot. Cue: the shot starts with your weight, not just your arms.
- Move-and-shoot (2 x 6 each side). Take two steps to the side and shoot when you are square to the goal.
- Finisher: 10 shots, count the goals, beat that number next week.
Common mistakes
- Training only on team days. Fix: schedule two home sessions on the days between practices and block the time in your calendar.
- Doing the same skill every day. Fix: use the plan above and rotate stickhandling, passing and shooting.
- Making every day hard. Fix: alternate hard and easy days. A light session of 15 minutes counts.
- Skipping the rest day. Fix: keep one day with no training. Sleep and recovery are when you improve.
- Never reviewing the week. Fix: on Sunday, write down one thing that improved and one thing to fix next week.
FAQ
How many days a week should I train floorball?
Most club players do well with four to five active days: two team sessions, one game, and two short home sessions, plus one or two rest days. Younger players need fewer sessions and more varied play. Quality matters more than the number of days.
Is it OK to train floorball every day?
Short, light ball sessions of 15–20 minutes can be done daily, but keep hard sessions apart and always keep at least one full rest day. If your wrists, knees or back hurt, take a day off.
How long should a floorball training session be?
Team sessions usually run 60–90 minutes. Home sessions work best at 20–30 minutes, because focus and touch quality drop after about 40 minutes.
What should I do on rest days?
Do something easy: a walk, light stretching, or play a different sport for fun. The goal is to let your muscles and tendons recover while you stay loose.
How do I fit floorball training around school or work?
Use short blocks. Twenty minutes before dinner or after homework is enough. Fix the same two time slots each week so the habit becomes automatic.
Do I need equipment to follow a weekly plan?
No. A stick, a ball and a smooth patch of floor are enough to start. Tiles, a passer and a goal make sessions easier and add variety, but you can build up the setup over time.
Summary
A weekly plan turns good intentions into results: two team sessions, two short home sessions, one fitness day and a proper rest day. Copy the table, adjust it to your schedule and stick with it for four weeks before changing anything. For more ideas, visit the Floorball Training hub or read our complete guide to floorball training at home. Follow us on Instagram @better_floorball for daily drills.
