The Ultimate Warm Up for Floorball Players
Floorball demands a unique combination of speed, agility, and explosiveness.
Unlike sports where players can “ease into” the game, floorball starts at full speed. The ball moves fast, shifts of direction are constant, and players need to be mentally and physically locked in from the first face-off.
A slow start or lack of preparation can easily cost your team. That’s why top-level floorball players put serious emphasis on their warm-up routines — priming both body and mind before stepping on the court.
Yet, at many youth and amateur games, you’ll still see players doing a few half-hearted lunges or quick sprints and calling it a day. The gap between how pros and young players prepare is huge.
This article will give you a step-by-step, sport science-based warm-up protocol, designed specifically for floorball, that reduces injury risk, maximizes performance, and ensures you’re ready to dominate from the first shift.
The Sport Science-Based Warm-Up Protocol
Even among professional athletes, warm-up routines vary. Some like certain drills, others prefer different tools — but the structure is consistent.
Sports science research has shown that the most efficient way to warm up is by following the R.A.M.P. protocol:
- Raise your temperature
- Activate your muscles
- Mobilize your joints
- Potentiate your nervous system
The actual exercises can change, but if your warm-up hits these four steps, your body will be primed for peak performance.
Let’s break it down phase by phase — with floorball-specific drills.
Step 1: Raise Your Temperature
The first step is simple: get the body warm, blood flowing, and light sweat going.
Instead of just jogging around the hall, add athletic movements that mimic floorball demands:
- 20m jog down and back
- 20m high knees and jog back
- 10m side shuffle with arm swings, jog back
- 10m shuffle facing the other way, jog back
If you’re warming up solo, skipping rope or doing quick-feet ladder drills works perfectly.
By the end, you’re sweating lightly and already moving in a more game-like manner than with plain jogging.
Step 2: Activate Your Muscles
Next, it’s time to “wake up” your muscles.
This isn’t random lunges. Treat this like a mini workout that switches your body on.
With Bands:
Mini-Band Squats
Monster Walks
Side Steps
Reverse Lunges
Single Leg RDL
Banded Pull-Aparts
Yoga Push Ups
Without Bands:
Walking Lunges
Bodyweight Squats
Inchworms
Single Leg RDL to Lateral Bound
Yoga Push Ups to Up Dog
After this, players should feel “alive” — muscles are firing and the nervous system is awake.
Step 3: Mobilize Your Joints
This is where dynamic mobility comes in.
Forget long static stretches — research shows they can actually reduce power if done before games. Instead, use dynamic moves that open up hips, ankles, and thoracic spine (key areas for floorball).
Here’s a floorball-friendly circuit:
Reverse Lunge with Reach
Heel Pull to Side Lunge
World’s Greatest Stretch
Ankle Gliders (toes elevated)
Hip Swings
Open the Gate
Pick 4–6, then add extras for your personal “tight spots.” For example, defenders often need extra hip mobility, while goalies may benefit from more ankle/glute focus.
Step 4: Potentiate Your Nervous System
This final step is what most players miss — priming the nervous system for explosiveness.
Floorball is full of short sprints, explosive starts, and rapid changes of direction. If you don’t wake up your nervous system, your first few shifts will feel sluggish.
Here are great drills to fire up power output:
Pogo Jumps → 5–10m Sprint
We like this one to fire up our calves. Really try to shoot off from those ankles/calves and then after 3 reps, explode into a sprint for 5-10 yards.
Squat Jumps → Sprint
This moves up the chain and allows us to focus on firing from the glutes in our jumps. Really focus on loading and exploding from the hips – and then again hitting those sprints.
Lunge Jumps → Sprint
This exercise adds some complexity and allows us to load and explode from a single leg. We’re only looking for 4 jumps and then exploding into a short sprint.
We’ve seen pro players do all sorts of variations here. Sometimes it’s band resisted sprints, sometimes it’s stairs, sometimes it’s all jumps.
Regardless of the type of exercise you choose – we really want to make sure that you’re loading and exploding as much as possible in each rep. It doesn’t take much here, we’re not looking for a power workout – we’re truly just awakening the nervous system and prepping it to express rapid power.
Keep reps low (3–4 jumps, then sprint). The goal is quality over quantity — max power, short bursts.
A Complete Floorball Warm-Up Example (8 Minutes)
Here’s a fast and effective full routine you can do before practice or games:
- Raise → Jog, shuffles, high knees (2 minutes)
- Activate → Mini-band circuit or bodyweight circuit (3 minutes)
- Mobilize → Dynamic stretches (2 minutes)
- Potentiate → 3 explosive jump+sprint drills (1 minute)
That’s it — 8 minutes, no excuses, and you’re ready to perform.
Frequently Asked Questions
How do pro floorball players warm up?
Pros usually mix team-based and individual routines. Many teams start with light games (football, spikeball, etc.) to loosen up, then each player goes into their own activation and mobility routine. Almost all of them follow the RAMP principles.
When should I warm up before a game?
Ideally right before gearing up. Arrive 45–60 minutes before the game, handle your stick prep or tape, then do your warm-up. After, put your gear on and you’ll be primed right in time for face-off.
Should I foam roll before a floorball game?
Yes — but not immediately before sprinting or shooting. 5–10 minutes of foam rolling early in your pre-game helps release tension, then your RAMP warm-up fires the body back up.
Wrapping It Up
A proper warm-up isn’t just about avoiding injuries — it’s about being ready to dominate from the very first shift.
By structuring your warm-up around the RAMP protocol, you’ll build a habit that improves performance, prevents injuries, and gives you a mental edge.
The best players know: preparation is power.
So next time before practice or a game, don’t just jog a few laps and call it done. Prime your body the way pros do — and get ready to play at your highest level.
Want more proven tools to maximize your preparation?
When you grab any product from FloorballFrenzy.com, you’ll also receive:
- BONUS: Mobility & Stretching Guide for Floorball – warm-up and recovery drills that pair perfectly with RAMP.
- BONUS #2: Travel Workouts for Floorball Players – quick sessions to stay sharp and ready anywhere.
- BONUS #3: Game-Day Nutrition Blueprint – fuel your body so your warm-up translates into peak performance.
These bonuses were built to make sure your preparation off the court turns into domination on it.