Quick answer
Floorball speed is mostly about the first three steps and how quickly you can stop, change direction and accelerate again. Train short bursts of 5–10 metres, practise a low, wide stance, and keep the stick in your hands during every drill so that speed and ball control grow together. Two or three sessions of 15–20 minutes per week, placed before your stick work, are enough to feel a difference.
Key takeaways
- Floorball is played in short bursts. Train 5–10 m accelerations and sharp stops, not long jogs.
- The first step decides most races to the ball. Lean forward, push hard off the back foot and keep your steps short at the start.
- Change of direction depends on a low centre of gravity: bent knees, chest over the toes, feet slightly wider than the shoulders.
- Always hold your stick. Players who only sprint without it lose the habit of carrying the blade low and ready.
- Quality over volume: stop a drill when your steps get sloppy, not when the timer says so.
- Rest between reps. A 20–30 second break lets you run the next rep at full speed.
What kind of speed does a floorball player need?
Most players I coach want to be "faster", but on a 40 x 20 m rink the straight-line top speed matters less than three other things. A floorball shift lasts a short time and is full of starts, stops and turns, so you need the following qualities.
| Quality | What it looks like in a game | Drill type |
|---|---|---|
| First step / acceleration | Winning a loose ball in the first 5 m | Short sprints from a standing or low start |
| Braking | Stopping on the ball and turning for the shot | Sprint-and-stop to a line |
| Change of direction | Cutting behind a defender, a quick U-turn | Cone cuts, shuffles, 5-10-5 patterns |
| Footwork | Small adjusting steps before a pass or shot | Quick-feet ladders or tile patterns |
| Repeat speed | Doing it again on your tenth shift | Rep blocks with short rests |
Speed work should come when you are fresh. Do it after your warm-up and before stick drills or conditioning. If you want the bigger picture, read the complete floorball fitness guide and make sure your warm-up routine is done first.
How much space do you need for agility training?
Less than you think. A clear strip of 6–10 m is perfect for sprints and stops. For footwork you need about 1 m². A 33 x 33 cm tile covers roughly 0.11 m², so eight tiles make a small footwork square and a 15-pack gives you a 1.6 m² surface to hop, shuffle and tap on. The Extreme Floorball Tiles 8-Pack and the 15-Pack snap together, so you can lay out a ladder pattern in the garage and pack it away afterwards. Better Floorball is a Swedish brand, designed in Sweden and tested for maximum durability, and the tiles are Made in Europe.
Which floorball speed and agility drills work best?
Do these in order. Keep your stick in your hands unless the drill says otherwise, and use cones, shoes or water bottles as markers.
- Low-start sprints (5 m). Start in a low, split stance with the stick in both hands. Explode for 5 m, then walk back. Do 6 reps with 30 seconds of rest. Cue: short, fast steps for the first three strides, then lengthen. Watch for: standing up straight on the first step.
- Sprint, brake, balance (8 m). Sprint 8 m, stop in two steps with knees bent and hold the stopped position for two seconds. Do 5 reps. Cue: sink your hips as you brake and keep your weight over the middle of your feet. Watch for: leaning back and sliding.
- Cone cuts (3 cones, 4 m apart). Run to each cone, plant the outside foot and push off in the new direction. Do 4 rounds, alternating the starting side. Cue: plant, push, then look at the next cone. Watch for: swinging wide instead of cutting tight.
- Side shuffle line (4 m). Shuffle 4 m sideways, touch the line, and shuffle back without crossing your feet. Do 4 sets of 4 lengths. Cue: stay low, nose between your knees. Watch for: bouncing up and down.
- Tile footwork square. Lay out a 3 x 3 pattern of tiles. Tap each tile once with the ball of your foot in a set order (for example forward, side, back, side) for 20 seconds, rest 20 seconds, repeat 6 times. Cue: quiet, quick feet, eyes up. Watch for: stamping heavily on the tiles.
- Ball-and-turn finish. Place a ball at one end and a cone at 6 m. Sprint to the cone, turn tightly, sprint back, receive a ball rolled to you by a partner or a rebounder and play it away with one touch. Do 5 reps each way. This links speed to a game action.
Coach Erik's tip: Film your stops from the side on your phone. If your head is behind your hips when you brake, you are leaning back and losing speed. Aim to see your chest over your front knee.
How should you build a weekly speed and agility plan?
Speed needs freshness, so keep the volume low and the rests honest. Here is a simple plan for a player who already has team practice twice a week.
| Day | Focus | Time | Content |
|---|---|---|---|
| Monday | First step | 15 min | Drills 1 and 2, 6 + 5 reps |
| Wednesday | Team practice | — | Just play and compete |
| Thursday | Change of direction | 20 min | Drills 3, 4 and 5 |
| Saturday | Speed with the ball | 15 min | Drill 6, then 10 min of stickhandling |
If you add a stickhandling block at the end, the Extreme Floorball Stickhandling Trainer (€69) is a handy way to practise quick direction changes with the ball in a very small space. Pair it with the guidance in interval conditioning for floorball shifts when you want to build repeat speed.
Younger players: keep it playful
For players under about 12, skip the strict rep counts. Use tag games, relay races with a ball and "red light, green light" stops. These build the same qualities, and children actually want to repeat them. Keep any session short and always end with a game.
Common mistakes
- Training speed when tired. Slow reps teach slow movement. Fix: do speed work first and rest 20–30 seconds between reps.
- Dropping the stick. Fix: carry the stick in both hands in every drill so the blade stays low and ready.
- Standing tall at the start. Fix: lean forward and keep your first three steps short and powerful.
- Sliding into stops. Fix: brake in two or three small steps with your hips low, then hold the position for two seconds.
- Doing too much too soon. Fix: start with two short sessions a week and add only one drill at a time. Stop if you feel sharp pain in a joint.
FAQ
How can I get faster at floorball?
Work on short accelerations of 5–10 m, braking technique and change of direction, with the stick in your hands. Two or three sessions of 15–20 minutes per week are enough, and each rep should be at full effort with 20–30 seconds of rest.
Is straight-line speed or agility more important in floorball?
Agility and acceleration matter more in most situations. The rink is only 40 x 20 m and play stops and starts constantly, so the first three steps, quick stops and sharp cuts decide more ball battles than top speed.
Can I do floorball agility drills at home?
Yes. A 6–10 m strip is enough for sprints and stops, and about 1 m² of floor tiles or a clear floor area lets you do footwork patterns. Mark cones with shoes or bottles and keep the stick in your hands.
How often should I train speed and agility?
Two or three short sessions per week work well for most players. Do them after your warm-up and before stick work or conditioning, so your legs are fresh and every rep is fast.
Should kids do agility drills for floorball?
Yes, but keep it playful. Tag games, relays with a ball and stop-and-go games build the same qualities as drills. Keep sessions short and avoid strict rep counts for players under about 12.
What is the best warm-up before speed work?
Spend 5–10 minutes on light jogging, leg swings, lunges and a few practice sprints at 70 percent effort. Your body should feel warm and loose before you run your first full-speed rep.
Summary
Floorball speed is built in short, sharp bursts: a strong first step, controlled braking and tight changes of direction, all with the stick in your hands. Pick three drills, do them twice a week and keep the rests honest. For more training ideas, visit the Floorball Fitness hub, and see how core exercises make your cuts more stable. Follow us on Instagram @better_floorball for weekly drills.
