Quick answer
Teenagers improve fastest in floorball by combining three to five focused sessions a week (club plus home) with clear weekly goals: one skill to sharpen, one fitness quality to build and one game habit to change. Keep home sessions to 30–45 minutes, track numbers such as shots on target and passes in a row, and protect rest days. Shooting power, quick decisions and consistency matter more than flashy moves.
Key takeaways
- Teenagers can handle structured plans: a weekly template with a different focus each day works well.
- Quality beats volume. Four focused 35-minute sessions beat two long, sloppy ones.
- Shooting after receiving, passing under pressure and 1v1 moves are the biggest game-changers at this age.
- Growth spurts, school and sleep all affect progress. Plan rest days and listen to pain in wrists, knees and back.
- Track at least three numbers each week: shots on target, passes in a row and a ball-control time.
- Training with others at least once a week keeps game decisions sharp and motivation high.
What should a teenager focus on?
I coach teenagers who are strong technically but lose the ball when they are pressed, and others who are brilliant in games but never practise alone. Both groups improve with the same method: pick one weakness, find a drill that isolates it and measure it weekly. The table lists the five areas I check first and a simple test for each, so you can see where to start.
| Area | Self-test | Good target |
|---|---|---|
| Ball control | Figure eight round two markers 60 cm apart, 30 seconds | No lost balls, head up every third touch |
| Passing | Passes in a row against a rebounder from 2–3 m | 30 clean passes without a miss |
| Receiving | Receive and turn in one touch, 10 attempts | 8 of 10 under control |
| Shooting | 20 wrist shots at corner targets from 4 m | 8 or more hits on target |
| Fitness | 1 minute of squats and lunges, plank hold | Controlled form until the end |
These are practical benchmarks, not official standards. Use them as your own baseline and try to improve them week by week.
A weekly template for teenage players
| Day | Focus | Time | Content |
|---|---|---|---|
| Monday | Club or team training | 60–90 min | Team tactics and games |
| Tuesday | Stickhandling and passing at home | 35 min | 10 min trainer, 15 min passer sets, 10 min free play |
| Wednesday | Fitness | 30 min | Bodyweight legs, core and mobility |
| Thursday | Club or team training | 60–90 min | Positions, powerplay, small games |
| Friday | Shooting at home | 35 min | 5 min warm-up, 4 x 12 shots, targets |
| Saturday | Match or friendly games | varies | Apply what you practised |
| Sunday | Rest | 0 | Sleep, food, light walk |
For a more detailed plan, see the weekly floorball training plan, and for time-pressed days the 20-minute daily routine.
Which drills make the biggest difference?
- Receive, turn, shoot (12 minutes). Pass to a rebounder, receive the return, turn in one touch and shoot at a target. 4 sets of 6, then log your hits. Cue: "The first touch should already point at the goal." Watch for: a long wind-up that loses time. Use a short wrist-shot motion.
- Pressure passing (10 minutes). With a partner, stand 4 m apart. Pass and receive while a third player jogs between you and tries to intercept. Switch roles every 60 seconds. Cue: "Scan before the pass arrives."
- 1v1 speed change (8 minutes). A 5 x 3 m channel. The attacker tries to get past the defender with a feint and a change of pace. 8 rounds each. Cue: "Slow, slow, then explode." Watch for: stick above the waist when defending.
- Weaker-side wall (6 minutes). Work only on the weaker side of the stick against a wall: 40 passes and 20 receptions. It feels slow, but it removes a limit on your game.
- 100-shot ladder (20 minutes). Take 100 shots in blocks of 10 from different distances and angles, using targets. Track the hits. See 100 shots a day for how to build it safely.
What equipment helps teenage players most?
A teenager who trains alone needs three things: a smooth surface to shoot from, a way to pass against something and a safe target area. Better Floorball is a Swedish brand with its own products, sold without middlemen, and the gear is designed in Sweden and tested for maximum durability. Our passers are used by some of the world's best floorball players.
| Need | Product | Price |
|---|---|---|
| Shooting surface | Extreme Floorball Shooting Pad 120x60 cm | €59 |
| Passing and one-timers | Extreme Floorball Passer Pro | €149 |
| Ball control | Extreme Floorball Stickhandling Trainer | €69 |
| Shooting aims | Extreme Floorball Shooting Targets | €34 |
| Full shooting zone | Extreme Floorball Shooting Kit (goal and pad) | €199 |
| Safety | Extreme Backstop Net 5x2,5 m | €129 |
The Passer Pro, Stickhandling Trainer and Shooting Targets are Made in Europe. If you are deciding between a pad and tiles, read tiles vs shooting pad.
Coach Erik's tip: Write down every home session in a notebook: date, drill, number. After four weeks, look at the pages. Most teenagers are surprised at how much they improved, and the log shows exactly what to do next.
How do you balance school, sleep and training?
Sleep and recovery decide how much of your training turns into progress. Plan the hard sessions on days with more time, keep two evenings free of training, and use short 20-minute sessions on busy days. Eat regularly, drink water and avoid training right before bed. Our guides on recovery and sleep and balancing school and floorball go deeper. If you feel pain in knees, wrists or back, rest and speak with a qualified professional rather than training through it.
Common mistakes
- Only shooting hard. Fix: split the week across control, passing, shooting and fitness. Accuracy and decisions win games.
- No measuring. Fix: pick three numbers and track them weekly.
- Never training the weaker side. Fix: include a weaker-side block in each session.
- Training tired and sloppy. Fix: when quality drops, finish the session. Rest is part of the plan.
- Ignoring warm-ups. Fix: 8–10 minutes of dynamic movement before any shooting. See the warm-up routine.
- Copying pro highlights. Fix: master the basics at speed before attempting complex tricks.
FAQ
How often should a teenager train floorball?
Three to five sessions a week, including club training and home sessions, works for most teenagers. Keep at least one full rest day, and use short sessions on busy school days.
How can a teenager shoot harder in floorball?
Power comes from technique, weight transfer and a strong core and forearms, not from arm strength alone. Practise a clean wrist shot with a short backswing, then add distance and speed gradually. Keep the stick below waist height in the backswing.
What should a teenager train at home?
Ball control, passing and receiving, and shooting at targets. Use a smooth surface, a passer, a stickhandling trainer, targets and a net. Track numbers each week.
Is it too late for a teenager to get better at floorball?
No. Teenagers can improve quickly with regular ball touches and focused practice. Start with the basics, measure progress and join a team for game practice.
How do I avoid overtraining as a teenager?
Keep at least one full rest day, sleep enough, increase training gradually and stop if pain appears in wrists, knees or back. Variation between skills and intensity helps.
Do teenagers need a gym for floorball?
No. Bodyweight exercises at home cover most needs: squats, lunges, planks, side steps and mobility. Gym training can be added later with a qualified coach.
Summary
Teenagers improve with focused, measurable training: a weekly template, quality sessions, tracking, and enough sleep. Practise receiving, passing under pressure and shooting after receiving, and make sure your gear lets you train safely at home. See also training for 10–13 year olds and the Youth Floorball hub. Follow us on Instagram @better_floorball.
