8 Ways to Make this Your Best Off-Season Ever
Alright, so last season is officially behind us.
Maybe it wasn’t the season you wanted. You know you can play at a high level, be more productive and impactful on the court, and want to have an off-season where you come back a completely better version of yourself.
Maybe it was your best season ever. That means you have new expectations next season and you know that you can push your game even further. This needs to be the off-season that elevates your game to a whole new level.
Either way, whatever happened last season – next season is going to be determined by the work you put in this off-season.
The players who maximize their off-seasons are the ones that get ahead. And the truth is, this doesn’t mean going hardcore militant style all summer. It means focusing on the right things that actually move the needle forward.
In this article, we’re breaking down the 8 focuses that elite floorball players lock in on during their off-season. After working with players across national teams, leagues, and clubs for years – here are the exact things to focus on to get the most out of your off-season.
Let’s dive in.
Focus #1: Return Back to Zero
This is an important concept.
We call zero your balance. It’s homeostasis – the state where your body feels good, your performance is optimal, and your energy levels are high.
After a floorball season you are not at zero.
Your body is tight and restricted. You’ve built imbalances and compensations. Your nervous system is fried and run down.
Over the course of a season, studies in elite sport show that power output can decrease by 20%, strength by 15–25%, and significant range of motion is lost.
And that’s at the highest level, with players who have access to physios and top resources.
So our first priority in the off-season is to return to zero.
Eliminate the debt that performance has caused on the body.
How?
- Get off the court for a while.
- Double down on self-myofascial release.
- Focus gym work on activation and mobility.
- Take some time off.
Focus #2: Fix Your Body, Address Pain, Attack Imbalances
Closely tied to the first point – as soon as the season ends, floorball players need to double down on repairing their bodies.
If you ask any physio, they’ll tell you spring is the time when floorball players show up with the nagging issues they’ve been carrying all season.
We love this. Players should absolutely use this time to fix injuries, imbalances, or chronic pain.
This doesn’t just mean physio sessions, though.
Players can do a lot themselves with massage guns, foam rollers, yoga, or mobility sessions.
And when gym work starts again, the first block of training should reconstruct the body:
- Intentional activation work.
- Full range-of-motion exercises.
- Correcting asymmetries.
We call this the Reconstruction Phase – where the goal is to rebuild the foundation before loading performance work back on top.
Focus #3: Develop Strength
Once the body is restored, it’s time to build strength.
Strength is the foundation of everything in floorball.
Want to battle harder in the corners? Shield the ball more effectively? Sprint faster? Shoot harder?
You need strength.
The mistake many make is thinking strength means just heavy lifts and 1 rep maxes. Others avoid it, worrying they’ll get “too big” and slow.
Both approaches miss the point.
Strength work for floorball is about usable strength:
- 1–2 big compound lifts (deadlifts, squats, hip thrusts).
- Functional chain-focused movements (split squats, lunge to presses, single-leg RDLs).
- Core and stability strength.
This ensures you don’t just get stronger – you transfer it onto the court.
Focus #4: Develop Power Expression
Power = force × velocity.
This is about how much force you can create and how quickly you can express it.
For floorball, that means explosive sprints, sharp first steps, and fast, powerful shots.
Strength (force) is one side of the equation. But you also need to train your nervous system to fire faster.
How? By letting it rip with explosive exercises:
- Medicine ball slams or throws for shot power.
- Kettlebell swings or jump squats for sprint explosiveness.
- Short, max-intensity plyometrics.
Keep it simple, explosive, and game-relevant.
Focus #5: Enhance Athleticism
Athleticism is speed, quickness, agility, and movement quality.
Floorball is insanely multi-directional: forward bursts, lateral cuts, pivots, sudden stops.
That means players need to expand their movement capacity off the court.
The off-season is the perfect time to double down on:
- Speed and acceleration drills.
- Change-of-direction work.
- Footwork and agility patterns.
Key rules:
- Do it fresh (not when gassed).
- Focus on quality of movement, not just speed.
- Train getting low, being light on the feet, arms pumping.
Think: becoming a better mover, not just running through an obstacle course.
Focus #6: Build New Habits
You are the sum of your habits.
During the season, routines are fixed. The off-season is your chance to experiment and upgrade.
Refine your diet, add recovery routines, optimize your sleep, or try a new pre-training ritual.
You don’t need a full life overhaul – just start small. Pick one habit, commit for 7 days, and stack from there.
Like training, habits compound. And the player with sharper routines will always be ahead.
Focus #7: Ball Control & Shooting Reps
One thing that separates great floorball players: they always have a stick in their hands.
After workouts, they grab a ball and stick – working on control, touches, and different releases.
We’ve seen pros spend an extra 90 minutes experimenting with shots after gym sessions. They tweak their release, test quick catch-and-shoots, and refine their feel.
You don’t need fancy equipment. Use a tennis court wall, a shooting pad, or even golf balls for ball control.
The key is unstructured practice – playful, curious, consistent. That’s how you truly master the stick and ball.
Focus #8: Seek Coaching or Support
A lot of elite players are “self-coachers” – experimenting, watching videos, trying drills.
That’s great, but the best players in the world still use coaches.
Why? Because coaches can:
- Spot blind spots you can’t.
- Give structure.
- Shortcut your development curve.
It doesn’t always need to be formal. Ask a veteran teammate for feedback. Get a training plan built for floorball players. Book a shooting session with a specialist.
The point: don’t be afraid to ask for help. One small correction can change your whole game.
Wrapping It Up
What you focus on matters – especially in the off-season.
You have a limited window to maximize your development and truly elevate your performance.
We’ve seen players transform: go from average squad players to national team call-ups. From quiet seasons to breakout years. From overlooked to essential.
We always say: you’re just one off-season away.
So take advantage of this one. Get clear on the right focuses, sharpen your habits, refine your craft, and keep pushing for progress.
If you’re looking for a structured plan to lock in everything we talked about here – check out the Off-Season Floorball Program. It’s the complete game plan for players ready to make this their best season yet.