The Best Exercises for Youth Floorball Players
Whenever you hear the development story of an elite floorball player – they always talk about the importance that strength training & getting into the gym has had on their game.
It’s no secret – floorball players need off-court training to maximize their development.
And while most players and parents know this, we still see players who are working with an old-school personal trainer who doesn’t understand floorball or athletic development OR players that have fallen into gimmicky “sport-specific” exercises that involve balance boards or stick tricks with weights.
With the sheer amount of training content on social media these days – it’s tough for young players to know which exercises actually matter for becoming faster, stronger, and more explosive on the court.
We’ve been fortunate to work with hundreds of floorball players (and have had many more use our online Floorball Development Programs), and we’ve distilled the exercises with the biggest dividends for youth floorball players.
That’s this list.
This list isn’t meant to be a workout, but instead a buffet of options that you can choose from when building your own training sessions. If you’re using each one of these exercises weekly, you’ll already be ahead of 90% of youth floorball players – so let’s get into it!
Exercise #1: Goblet Squats
Squats are insanely valuable for floorball players.
The squat is what we call a “fundamental movement pattern” that doesn’t just build lower body strength in the quadriceps, hamstrings, and glutes, but also improves motor control and overall athletic movement.
We always say – a good squatter is a good athlete. Routinely the most explosive players we see on the court are also the ones who can perform flawless squats, because it’s such a foundational movement. That’s why we make sure some variation of squats shows up in every single workout for our athletes.
For youth players, proper squat technique is crucial. Start with bodyweight squats before adding resistance. Focus on keeping a neutral spine, chest tall, and knees tracking outward as you sink down into the squat.
Learning how to perform really clean squats at a young age is a massive advantage. Strong, stable legs don’t just make you faster – they also make you harder to push off the ball and more resilient against injuries.
Exercise #2: Bulgarian Split Squats
Single leg strength is one of the most underrated areas of training for floorball players.
Floorball is a sport that demands constant acceleration, deceleration, and cutting. That means your body is constantly relying on one leg to generate force and stabilize you. The Bulgarian Split Squat is one of the best tools to build this single leg strength, balance, and stability.
It targets the quads, hamstrings, and glutes just like a traditional squat, but it also forces your core and stabilizing muscles to work harder. This translates directly to more power in your first steps, quicker turns, and more strength in battles along the boards.
To perform it: stand a couple of feet in front of a bench or platform, place one foot on the bench behind you, and squat down with the front leg while keeping your torso upright.
At first, just using bodyweight will be enough – then you can hold a dumbbell or kettlebell in a goblet position to make it harder.
Exercise #3: Trap Bar Deadlifts
The deadlift is another staple exercise that every athlete should have in their program, and for floorball players the trap bar variation is often the best choice.
Why? Because it allows you to generate maximum force safely and with great mechanics.
The trap bar deadlift builds powerful glutes, hamstrings, and lower backs – exactly the muscles you need for explosive sprints, strong shots, and outmuscling opponents on the ball.
It also reinforces a strong hip hinge pattern, which is a critical athletic movement. Players who master hip hinging usually sprint faster, jump higher, and have fewer lower back problems.
Start with a light load and focus on moving explosively. Over time, progressively add weight while keeping perfect form.
Exercise #4: Pull-Ups
Upper body strength matters in floorball more than most young players think.
A stronger upper body doesn’t just help you shoot harder – it makes you tougher to knock off balance, improves your ability to shield the ball, and gives you more control in stick battles.
The pull-up is one of the most effective ways to develop real upper body strength. It works the lats, traps, biceps, and core all at once.
For players who can’t yet do bodyweight pull-ups, start with assisted pull-ups or use bands. For those who can already perform multiple reps, progress by adding weight with a dipping belt.
Strong backs and arms translate directly to better stick handling strength, more powerful shots, and increased physical presence on the court.
Exercise #5: Push-Ups
Simple, but incredibly effective.
Push-ups are a staple in athletic development because they build upper body pushing strength, core stability, and even shoulder health when done correctly.
For floorball players, push-ups are valuable because they build pressing power for passing and shooting mechanics while teaching athletes how to stabilize their body under movement.
Players should focus on full range of motion: chest to the ground, elbows at a 45-degree angle, and a strong plank-like body position.
Once standard push-ups become easy, try variations like feet elevated, weighted, or explosive clap push-ups.
Exercise #6: Plank Variations
Core strength is a must for floorball players.
Every stride, every shot, and every directional change demands that your core transfers power from the lower body to the upper body.
The plank is one of the most fundamental ways to build this strength. And while a simple front plank is a good place to start, variations like side planks, plank reaches, or plank-to-shoulder-taps are even better.
These teach your core to stabilize while your limbs are moving – exactly what happens during a game.
A strong core doesn’t just make you faster and more powerful – it protects your spine, improves posture, and helps prevent injuries.
Exercise #7: Medicine Ball Rotational Throws
If you want to shoot harder and quicker, this is the exercise for you.
Medicine ball rotational throws build rotational power, which is exactly what you use every time you take a shot or fire a pass.
The movement trains your core, hips, and upper body to generate power in one fluid motion. It also improves coordination and timing between the lower and upper body.
Stand sideways a few feet away from a wall, hold the medicine ball at your hip, and explosively rotate to throw it into the wall. Catch the rebound and repeat.
This type of explosive training is what separates players who have average shots from those who can score from anywhere.
Exercise #8: Lateral Bounds
Floorball is not a straight-line sport. Players need agility, lateral quickness, and the ability to change direction instantly.
Lateral bounds – also called skater jumps – are one of the best ways to build explosive lateral movement.
They mimic the stride mechanics of skating movements on court and train the glutes, hamstrings, and stabilizing muscles in the ankles and knees.
To perform them: start on one leg, explode sideways to land on the other, and stick the landing with balance. Over time, increase the distance and speed.
This directly translates to being able to keep up with the fastest players, win races to the ball, and defend more effectively.
Exercise #9: Sprint Intervals
Floorball is a game of repeated sprints.
Players accelerate, sprint, stop, and change directions over and over again. That’s why sprint intervals are such a key part of off-court training.
Short sprints of 10–40 meters at maximum effort build acceleration and top-end speed. Interval training – where you sprint, rest shortly, and repeat – builds the ability to sustain these high efforts throughout an entire game.
It’s not just about being the fastest player on the first sprint – it’s about still being fast in the 3rd period when everyone else is slowing down.
Exercise #10: Mobility Work
Finally – no list would be complete without mobility.
Floorball is hard on the body. Tight hips, stiff ankles, and limited shoulder mobility can quickly lead to injuries and limit performance.
That’s why youth players need to make mobility training a regular part of their routine.
Dynamic stretches before training, static stretches afterward, foam rolling, and specific hip/ankle/shoulder mobility drills will keep players moving well and performing at their best.
Mobility isn’t flashy, but it’s what allows you to keep improving year after year without setbacks.
Final Thoughts
These 10 exercises are the foundation of a strong, fast, and explosive floorball player.
You don’t need fancy balance tricks or gimmicky drills – you need consistent, fundamental strength and conditioning work that builds the exact qualities you’ll use every single shift.
Add these into your weekly training, and you’ll not only improve your performance but also reduce your risk of injuries.
And if you’re serious about taking your game to the next level – combine these exercises with structured programs, video analysis, and expert guidance. That’s how you separate yourself from every other young player trying to make it big.
Want proven resources to back up your training?
When you grab any product from FloorballFrenzy.com, you’ll also receive:
- BONUS: Mobility & Stretching Guide for Floorball – to keep your body resilient while you get stronger.
- BONUS #2: Travel Workouts for Floorball Players – so you never lose progress, even on the road.
- BONUS #3: Game-Day Nutrition Blueprint – the fuel plan that makes all that strength and speed show up when it matters.
These guides were designed to complement exactly what you’ve just read — making sure your training delivers real results on the court.