Quick answer
A 20-minute daily floorball routine has five timed blocks: 3 minutes of warm-up, 6 minutes of stickhandling, 5 minutes of passing, 4 minutes of shooting and 2 minutes of cool-down. Do it five or six days a week in any hallway, garage or garden with 1–3 m² of floor. Twenty focused minutes give you 300 or more quality ball touches, which is more than many players get in a whole team session.
Key takeaways
- Use a timer. Fixed blocks stop you from drifting into the one skill you already like.
- Stickhandling gets the most time because it feeds every other skill.
- Quality beats speed: slow down until the movement is clean, then add pace.
- Five or six days a week is realistic because the routine is short.
- Track one number per block (for example passes in a row) and try to beat it weekly.
- The routine needs only 1 m² for the stickhandling and passing blocks. Shooting needs a net and a target.
What is the 20-minute routine, minute by minute?
| Minutes | Block | What you do | Target |
|---|---|---|---|
| 0–3 | Warm-up | Leg swings, hip circles, arm circles, 40 easy touches | Warm, loose, ball feels light |
| 3–9 | Stickhandling | Three drills of 2 minutes each | Eyes up on every third touch |
| 9–14 | Passing and receiving | Forehand, backhand, receive and turn | 20 passes in a row without a miss |
| 14–18 | Shooting | Wrist shots at corners, from a standstill and on the move | 6 of 10 on target |
| 18–20 | Cool-down | Wrist, forearm and shoulder stretches | Relaxed hands |
Most players I coach want to spend all 20 minutes shooting. Resist that. A strong shot needs a good first touch, and a good first touch comes from stickhandling and receiving. The routine is built to fix the weakest link first.
Which drills go into each block?
Stickhandling block (6 minutes)
- Side-to-side touches (2 minutes). Move the ball between your forehand and backhand sides in front of your feet, short and quick. Cue: keep the ball close, between 20 and 40 cm from your body.
- Around-the-body circles (2 minutes). Take the ball around your body in a small circle and change direction every 20 seconds. Watch for: your top hand freezing. Both hands should stay relaxed.
- Toe-drag and pull (2 minutes). Pull the ball sideways and back with the blade, then push it away again. Cue: bend your knees and keep your weight over the balls of your feet.
The Extreme Floorball Stickhandling Trainer (€69) is built for exactly this block. You can fold it into different shapes to change the route, and it is easy to fold and carry. It is Made in Europe.
Passing and receiving block (5 minutes)
- Straight passes (2 minutes). Pass against a wall or rebounder from about 2 m. Aim for the same spot each time.
- Backhand passes (1 minute). Same distance, but use the back of the blade. Cue: roll your wrists over after contact.
- Receive and turn (2 minutes). Cushion the return, step across your body and pass again in one fluid movement.
A rebounder returns the ball every time, which is the point of the block. The Extreme Floorball Passer (€129) does this with two modes: flat for straight passes, flipped for volley passes. The Passer Pro (€149) has two passing slots so you can switch between both without flipping it.
Shooting block (4 minutes)
- Standing wrist shots (2 minutes, about 12 shots). Aim for the four corners of the goal in turn. Keep your stick below waist height in the backswing and follow-through.
- Move-and-shoot (2 minutes, about 8 shots). Take one step toward the goal, then shoot. Cue: transfer your weight from the back foot to the front foot as the ball leaves the blade.
The official goal is 160 x 115 cm. A foldable goal such as the Extreme Floorball Goal (€149) is the same size, so your aim at home transfers directly to the game. Put a net behind it and your balls stay where they should.
Coach Erik's tip: Count your touches out loud for the first minute of each block. It forces you to pay attention and makes the minute feel longer, which is exactly what you want in a short routine.
How do I make the routine harder over four weeks?
| Week | Change | Why |
|---|---|---|
| 1 | Learn the routine slowly, no pressure on speed | Clean movement patterns |
| 2 | Add pace in the last 30 seconds of each drill | Control at speed |
| 3 | Look up on every second touch instead of every third | Scanning habit |
| 4 | Add a constraint, such as one hand lower on the shaft or a smaller space | Tighter control |
Our guide to heads-up stickhandling explains how to build the scanning habit step by step.
What do I need to run the routine?
Start with a stick, a ball and a smooth floor. If your floor is rough, the Extreme Floorball Tiles 8-Pack (€79) gives you about 0.9 m² of snap-together surface, which is enough for the stickhandling and passing blocks. The tiles are Made in Europe and designed in Sweden. For more room, move up to the 15-pack (about 1.6 m²) later. All Better Floorball gear is tested for maximum durability, so it handles daily use.
How do I check my progress after four weeks?
A routine only works if you can see it working. Once a week, replace the last four minutes of one session with a short test and write the numbers in a notebook. Most players I coach are surprised how quickly the numbers move once they track them.
| Test | How to run it | Week 1 target | Week 4 target |
|---|---|---|---|
| Figure eights | Clean laps around two markers 60 cm apart in 30 seconds | 6 laps | 9 laps |
| Passing streak | Passes in a row that come back to your blade without a stop | 15 | 30 |
| Shooting accuracy | Shots into a marked corner out of 10, from 5 m | 3 | 5 |
| Backhand touches | Backhand-only touches without losing the ball in 30 seconds | 20 | 35 |
If a number does not improve after two weeks, do not add time. Slow the drill down by about 20 percent, clean up the touch, then speed up again. Use the same ball, the same markers and the same spot every time, so the test measures you and not the setup.
Common mistakes
- Skipping the warm-up. Cold wrists get sore quickly. Fix: always take the first 3 minutes, even on busy days.
- Rushing through drills. Fix: halve your speed until you can finish a block without a miss.
- Staring at the ball. Fix: pick one object in the room to glance at every third touch.
- Cutting shooting out. Fix: if you have no net, do the shooting block as quick-release passes against the wall.
- Doing it only when you feel like it. Fix: tie the routine to a fixed moment, such as straight after school or before dinner.
FAQ
Is 20 minutes of floorball training a day enough?
Yes, for building touch and control. Twenty focused minutes, five or six days a week, give far more ball contact than one long weekly session. Combine it with team practice for game understanding.
What is the best time of day to do the routine?
The best time is the one you can repeat. Many players do it straight after school or before dinner, because their body is awake and it is easy to link to an existing habit.
How much space do I need for a 20-minute routine?
About 1–2 m² for stickhandling and passing. Shooting needs roughly 3 m between you and the goal and a net or wall to stop the ball.
Can kids do this routine?
Yes, but shorten it to 10–15 minutes for younger children and turn the blocks into games, such as counting how many touches they can do in 30 seconds.
What if I only have time for 10 minutes?
Do the warm-up, the stickhandling block and the passing block, and skip shooting. A short session still counts and keeps the habit alive.
Should I train on days I have a game?
On game days, keep it to a 5-minute warm-up with light touches. Save the full routine for the days around the game.
Summary
Twenty minutes is enough when each minute has a job: warm up, handle the ball, pass, shoot, cool down. Use a timer, track one number per block and make the routine slightly harder every week. For plans that combine this routine with team sessions, read our weekly floorball training plan, or browse the Floorball Training hub.
