The 20 Best Off-Court Exercises for Floorball Goalies

The demands on the modern floorball goalie are intense.

They can no longer just rely on positioning — they need the strength, power, and athleticism to match the insane speed of the game and thrive against it.

There’s a new era of goalies, and they’re more committed to off-court training than ever before.

And while more floorball goalies are starting to take their training seriously, too many are still stuck doing old-school workouts, following the same plans as players, or getting pulled into random gimmicky exercises.

That’s why we built the FloorballFrenzy Goalie Program — to give goalies a clear playbook to enhance their performance. But today, we want to share the 20 best exercises every goalie can use to improve strength, power, core, and mobility off the court.

Let’s dive in!

Best Strength Exercises for Floorball Goalies

Strength is the foundation of everything a goalie does in the goal area. Whether it’s exploding into a split save, staying strong when tracking screens, or recovering from a low stance, you need strength to dominate.

Here are our staples:

1. Reverse Lunge

The reverse lunge is essential for developing the glutes — the powerhouse of lateral pushes and recoveries. Go beyond light weights: load it up and build strength you can actually use in the goal area.

2. Goblet Squat
The king of lower-body control. Deep, controlled goblet squats train strength through full range of motion, translating to smoother, stronger movement in stance and saves.

3. Lateral Lunge
Directly applies to a goalie’s world. The lateral lunge mimics shuffle pushes and split recovery, strengthening the adductors and glutes while challenging movement quality side to side.

4. Lawn Bowler
An underrated stability drill. By reaching far across your body while on one leg, you force your ankle, hip, and core to stabilize — a must for goalies refining small, precise movements.

5. Face Pulls
Goalies often round their shoulders forward while playing. Face pulls strengthen the upper back and restore posture, improving glove positioning and reducing injury risk.

Other strength musts:

• Single-Leg RDL – posterior chain + balance.
• Cossack Squat – deep hip strength & mobility.
• Incline Chest Press – balanced upper-body development.

Best Power Exercises for Floorball Goalies

Power is what lets you explode into a save, recover fast, or challenge shooters aggressively. It’s not enough to be strong — you need to be able to express that strength instantly.

6. Half-Kneel to Lateral Jump
Forget box jumps. This drill is lateral, explosive, and specific to goalie movement. Exactly what you need to push explosively across the crease.

7. Half-Kneel to Lateral Double Jump
Progression of the above. Forces you to land and immediately reload for another push — simulating second and third effort saves.

8. Lateral Lunge to Push-Off
Load up a lateral lunge, then fire explosively back. This develops the hip and glute power that fuels lightning-fast side-to-side transitions.

9. Box Drive Throughs
A sleeper pick. Trains the ability to shift from quad-dominant to hip-driven power, teaching better mechanics for explosive goalie pushes.

👉 Notice these are all single-leg, lateral-focused drills — exactly how you move in net.

Best Core Exercises for Floorball Goalies

Strong core = strong saves. It’s what keeps you stable when bumped, allows for explosive pushes, and helps refine your body control in awkward positions.

10. Tall Kneeling Pallof Press
An anti-rotation drill that mirrors common goalie positions. It builds bracing strength so you can stay strong and balanced when stretched out.

11. Adductor Side Plank
Side plank variation that strengthens the obliques and groin/adductors — two of the most important muscle groups for splits and lateral recoveries.

12. Activated Bird Dog
Challenges full-body stability and trunk control. Helps goalies “own” their body when moving low and wide.

13. Weighted Deadbug
An elite core drill for anti-extension control. Teaches you to keep your ribs down and brace fully — crucial for clean, efficient movement in net.

Best Mobility Exercises for Floorball Goalies

Mobility is a non-negotiable for goalies. From split saves to low recoveries, your hips and groin need both range and control.

Here are our go-tos:

14. Activated Couch Stretch
Opens tight hip flexors and quads, which are chronically shortened from crouched stance positions.

15. Standing Open the Gate
Dynamic hip opener. Builds active range of motion, teaching you to control those wide positions goalies constantly hit.

16. Fire Hydrant to Pigeon
A hybrid drill combining hip mobility with control. Builds smooth hip function for goalies who need range plus stability.

17. Laying Internal Rotations
Directly improves butterfly mobility by targeting hip internal rotation. Non-negotiable for every goalie.

18. Half-Kneeling Groin Rock
An active groin stretch that builds both flexibility and strength in the adductors. Helps prevent groin strains while improving lateral range.

19. 90/90 Variations
Targets both hip internal and external rotation. Essential for restoring healthy hip function and improving control in deep goalie positions.

20. 90/90 Active Flows
The progression: add movement through the 90/90 position to build dynamic hip control.

Creating a Goalie Training Program

If you’re integrating all 20 of these exercises weekly, you’ll be ahead of 95% of floorball goalies who either follow generic player workouts or stick to old-school routines.

Your position has unique demands — your training should reflect that.

That’s why we created the FloorballFrenzy Goalie Program: to give floorball goalies the exact blueprint for building strength, power, stability, and mobility that transfers directly to the net.

Not ready for a full program? That’s fine — start with these 20 exercises and build them into your weekly routine.

The work you do off the court is what fuels your performance on it.

Now get out there, train with FloorballFrenzy, and dominate your goal area!