How to Improve Your Floorball Shot Off the Court
“How do I shoot harder?”
If you’ve ever asked your coach, searched online, or tried random exercises hoping for more shot power—you’re not alone. This is one of the most common questions for floorball players at every level.
Today’s top scorers aren’t just accurate—they’re ripping shots with velocity that leaves goalies helpless, whether it’s a wrist shot, quick release, or a bomb from outside the slot. The reality is simple: more shot velocity = more goals.
That’s why this article breaks down the exact off-court exercises that can help you unlock a harder shot.
Before we start, it’s important to acknowledge: shooting technique is king. Even elite players spend hours refining mechanics and releasing hundreds of shots. But here’s the truth—technique without strength and power is like tuning a sports car but putting a lawnmower engine in it.
The combination of proper mechanics, strength, power, and mobility is what makes elite shooters dangerous. In this guide, we’ll cover three categories of off-court training:
- Strength exercises – to build the engine behind your shot.
- Power-based exercises – to turn that strength into explosive velocity.
- Mobility exercises – to unlock smooth mechanics and a bigger range of motion.
Let’s dive in.
Strength-Based Exercises to Improve Your Shot
Strength is the foundation of power. Power = strength + speed, and without strength you’ll never hit elite velocity. We’re not talking about endless wrist curls—we’re talking about training the kinetic chains that generate force when you shoot.
Pallof Press
The Pallof Press is one of the best core exercises for floorball players. It’s an “anti-rotation” drill that forces your core to stay braced while resisting movement. The payoff? A bulletproof core that transfers more force into your shot.
Do it with a band or cable, 10–12 reps per side, focusing on eliminating all rotation. Stronger core = harder shots.
Half Kneeling Chop
From a half-kneeling stance, chop the band or cable across your body. This builds rotational strength through your upper back and core, directly improving the torque behind your shot release.
Incline Chest Press
Shooting requires a strong push into the floor and stick. The incline press develops shoulder stability, unilateral strength, and upper body power that translates into more whip in your shot.
Off-Bench Row
Your top hand pulls just as much as your bottom hand pushes. The Off-Bench Row develops pulling strength that creates more stick flex and shot velocity. It also challenges your core by forcing you to resist rotation.
Power-Based Exercises
Strength without speed doesn’t score goals. Power exercises teach you to express force explosively—the same way you need for quick-release shots in floorball.
Ball Slam
Pick up a medicine ball, slam it down as hard as possible. Simple, but it trains the whole body to generate power and brace explosively.
Rotational Ball Throw
One of the best rotational power builders. Keep the ball light (3–5 kg) and rotate explosively, just like winding up for a shot.
Landmine Rotational Press
Load a barbell into a landmine and press explosively through rotation. This mimics the load-and-explode mechanics of a shot. Start light and focus on speed.
Dumbbell Scoop to Rotational Press
Scoop from the hips, rotate through your torso, and press. The goal is connecting lower body, core, and upper body into one fluid chain—the same chain used in every shot.
Mobility-Based Exercises
Mobility gives you the range of motion to generate torque and smoother mechanics. Without it, your shot will always feel restricted.
Shoulder Dislocations
With a stick or band, rotate overhead. This keeps the shoulders mobile and reduces stiffness, allowing for freer shooting mechanics.
Thread the Needle
Great for unlocking t-spine rotation. More rotation = more torque = more power.
T-Spine Book Openers
Similar to Thread the Needle, but isolates upper back even more. These help you rotate fully into your shots.
Scorpions
Opens up the hips and lower back—both essential for winding up and releasing without restriction.
90/90 Variations
Hip rotation is everything for floorball players. 90/90 drills restore healthy hip mobility, giving you stronger and smoother shooting mechanics.
Wrapping It Up
If you want to shoot harder, yes—you need to shoot more balls. But the truth is, strength, power, and mobility work off the court can make a massive difference in how much velocity you can generate.
That’s why these exercises are built into every high-level floorball training program. If you commit to them, you’ll build the foundation for a shot that not only looks good—but consistently beats goalies.
Now it’s on you to put in the work. The more you build off the court, the more goals you’ll rip on the court.
Want extra tools to make your shot even more dangerous?
When you grab any product from FloorballFrenzy.com, you’ll also receive:
- BONUS: Mobility & Stretching Guide for Floorball – keep your shoulders and hips loose for maximum shot power.
- BONUS #2: Travel Workouts for Floorball Players – quick routines to stay strong and explosive anywhere.
- BONUS #3: Game-Day Nutrition Blueprint – fuel your body so every shot has more speed and endurance behind it.
These guides were designed to support exactly what you’ve just read — helping your off-court work translate into more goals on the court.