Floorball training.
A new plan every week.

Floorball is an indoor team sport invented in Sweden in the 1970s. You play it with a plastic stick (under 1 kg) and a hollow plastic ball on a 40×20 m court. Each team has 5 outfield players and a goalkeeper. Compared to ice hockey, there are no body checks, sticks stay below waist height, and nobody is on skates. Equipment is far cheaper. The top leagues are the Czech Superliga, Swedish SSL, Finnish F-liiga and Swiss NLA, all under the IFF.

Kids ideally start at 6 or 7 years old in club mini-leagues through play. Children aged 5 to 7 train twice a week, ages 8 to 13 train three times, and from 14 it is four times. Junior gear is straightforward: a short stick (60+ cm), a soft 29+ flex, and protective glasses. Adult beginners can join any time. Floorball is the most accessible indoor team sport around and many people happily play it recreationally well into their 40s.

For floorball players 12+, ambitious amateurs, and coaches at youth or adult level. Three tiers: STARTER (€0, 3 free drills/month + Cardio e-book), LET'S GO (€6/month, full access to 220+ drills + weekly position plans), FULL POTENTIAL (€12/month, podcast + full-season periodization + monthly live Q&A). Cancel anytime in one Patreon click.

Pavel Brus is a four-time Coach of the Year of the Czech Superliga (2014, 2017, 2019, 2022), a qualified physiotherapist, and a former pro player in the Czech Superliga, Swiss NLA and Finnish F-liiga. He develops the method together with six ambassadors, all active players and coaches from Sweden, Finland, Switzerland and Germany. Between them they put together one of the deepest floorball training libraries you will find anywhere.

For consistent progress, aim for 3-5 sessions per week: 2 team floorball sessions, 1-2 strength workouts, and 1 conditioning or recovery block. Floorballing delivers a fresh weekly plan tailored to all 4 positions (forward, defender, goalkeeper, two-way) and the current season phase.

Most technique, ball-control, wall-shot and conditioning drills work with a stick, a ball and 4 m of space. The 220+ drill library filters by location (home, outdoor, hall, gym) and supports no-equipment options. For strength work add a kettlebell, resistance band and jump rope.

Stand the stick on the floor: the tip should reach your navel. Beginners and kids: soft flex 29+ for technique. Advanced: 26-28 flex for harder shots. Replace the grip when it loses tackiness. Accessory recommendations: resistance band, 12-16 kg kettlebell, jump rope, cones and a shooting target.

The drag (forehand wrist) shot is the most accurate; the slap shot is faster but less precise. Split your shooting practice 60% accuracy / 40% power. Train stickhandling slowly with 100% ball control first (e.g. between carpet patterns at home), then build speed. Common mistakes: locked wrists, stiff knees, wrong blade angle, looking at the ball instead of ahead.

Floorball is played with 5 outfield players plus a goalkeeper. Positions: forward (final third, finishing, 1-on-1), defender (build-up from own zone, stability), center / two-way (reads the game, drives transitions), goalkeeper (positioning, reflexes, full kit without a stick). In the Czech Superliga, Swedish SSL, Swiss NLA and Finnish F-liiga roles are highly specialized.

Goalie training rests on 4 pillars: positioning (base stance, angle coverage, position reset), reflexes (shots from various angles, reaction drills), conditioning (knee explosiveness, hip mobility, coordination) and mental (60+ min focus, recovery after conceded goals). Under-16 youth should drill the basic stance without modifications. Floorballing has a dedicated goalie section with 40+ drills.

Youth practice 2-4×/week by age. U13: 60% technique & coordination, 30% game, 10% conditioning. U15: 40/40/20, add bodyweight strength + basic gym. U17: 30/40/30, full conditioning prep, position-specific drills. The FULL POTENTIAL tier ships full-year periodization templates plus a monthly Q&A with Pavel.

Summer prep (June-August) builds the aerobic base, leg strength and explosiveness. Our Off-Season e-book by Pavel Brus lays out a 14-week framework in 3 phases: Anatomical Adaptation (4-7 weeks), Strength Maximization (3-4 weeks), Transformation (2-3 weeks). Detailed Stage 1 protocol free in the PDF (17 pages).

Nutrition: last big meal 3 h before game (complex carbs + protein), a banana or snack 60 min before. Hydration 5-7 ml/kg 2 h before. Warmup 15-20 min: easy aerobic, dynamic mobility, ball work, 3-5 sprints. Mental: pre-game routine (visualization, 4-7-8 breathing), 3 process goals (not outcome).

Floorball loads the spine asymmetrically (rotation toward stick side) and stresses ankle, knee and shoulder ligaments. Prevention: 1) compensatory drills 2-3×/week (opposite-side rotation, hip mobility, deep core), 2) quality indoor shoes with ankle support, 3) 15+ min dynamic warmup, 4) 7+ h sleep, hydration, foam rolling. Floorballing has a mobility section with 20+ drills under Pavel Brus (physiotherapist).

The main content is in Czech with English subtitles on videos. E-books and selected drills are in English. Ambassadors from Sweden, Finland, Switzerland and Germany contribute in their own languages in Patreon comments. The site is available in five languages (Czech, English, Swedish, Finnish, German). Based on your country we automatically suggest the right one.

You will see measurable improvements in strength and speed tests (broad jump, sprint over 5 and 10 m) after 4 to 6 weeks of consistent training, three to five times per week. The feel of the game (better decisions, less fatigue in the third period, cleaner passing) tunes in within 2 to 3 weeks.