Quick answer
A good floorball team warm-up takes 10–15 minutes and has three parts: general movement to raise the heart rate (3–4 minutes), dynamic mobility for hips, legs and shoulders (3–4 minutes), and ball work that builds from simple passing to game speed (5–7 minutes). Keep every player moving with a ball on the stick as early as possible, and finish with a short, sharp activity such as a shooting round or a 3 against 3 game.
Key takeaways
- Warm-ups should be active and specific: running, changes of direction, quick feet and ball touches.
- Use dynamic movements (leg swings, lunges, side steps) before the stick work; save long static stretching for after practice.
- Add the ball early. It saves time and gives every player extra touches.
- Build from slow to fast in 3 steps so players arrive at game intensity safely.
- Rotate leaders so players learn the routine and own it.
- Goalkeepers warm up with the team, then get their own reaction work.
What should a floorball warm-up include?
The point of a warm-up is to prepare muscles, joints and focus for fast, low-posture movement. Floorball involves quick accelerations, side steps, turns and a lot of rotation through the trunk and shoulders. The routine should reflect that. The table below is the structure I use with senior and youth teams alike.
| Phase | Minutes | Content | Aim |
|---|---|---|---|
| 1. General movement | 3–4 | Easy jog, skipping, side steps, backwards running | Raise heart rate and temperature |
| 2. Dynamic mobility | 3–4 | Leg swings, walking lunges with rotation, hip circles, arm swings | Open hips, hamstrings, trunk, shoulders |
| 3. Ball skills | 3–4 | Dribbling in space, pair passing, one-touch passes | Touch and focus |
| 4. Game activation | 3–5 | Shooting round or 3 against 3 game | Reach game speed |
For an individual routine you can use at home, see our floorball warm-up routine.
Which warm-up drills work best?
1. Stick Dribble Tag
Everyone has a ball inside a marked area of 15 x 10 m. Two players are taggers and must tag others with a hand while dribbling. Tagged players do five quick side steps and return. It raises the heart rate and trains heads-up dribbling. Cue: "Eyes up, find space."
2. Pair Passing Ladder
Pairs stand 3 m apart. Minute 1: forehand passes, receiving and passing back. Minute 2: one-touch passes. Minute 3: walk forward while passing. Minute 4: backhand passes. Watch for: stiff wrists and passes that stop dead.
3. Figure-Eight Dribble
Two cones 4 m apart. Each player dribbles a figure of eight around them, 30 seconds forward and 30 seconds backhand-only. Add a quick shot at the end for fun.
4. Give-and-Go Triangles
Groups of three form a triangle of 5 m sides. The player with the ball passes to a teammate, runs to the free corner and receives the return. Rotate every minute. It builds support movement.
5. Shooting Relay
Two lines at cones about 8 m from the goal. Pass to the first player in the other line, receive and shoot. Rotate the lines. Goalkeepers get easy shots first, then quicker ones.
6. Three-Minute 3 Against 3
The last activity. Small space, small goals, two-touch limit. It brings the tempo up to game level and sparks competitiveness.
Coach Erik's tip: Give each warm-up a name and keep it the same for four weeks. Players soon run it themselves, you can stand back and observe who looks sharp or tired, and nobody wastes time listening to instructions.
How do you adapt the warm-up to different situations?
| Situation | Adjustment |
|---|---|
| Cold hall or outdoors | Extend general movement to 5–6 minutes and keep players moving between drills |
| Match day | Shorter and sharper: 12 minutes, more passing and shooting, little new learning |
| Young children | Use tag games and relay races with the ball; keep explanations to a few seconds |
| Small space | Work in pairs along the boards, use cones for gates and play 2 against 2 |
| Late arrivals | Start with a short individual routine so they can join in at phase 3 |
What equipment helps?
All you need is balls, cones and some space. If the team has access to a few extras, a rebounder such as the Extreme Floorball Passer (€129) lets a late arriver warm up with passes alone, and the Extreme Floorball Stickhandling Trainer (€69) gives quick hands work in a tiny space. Extreme Floorball Tiles 30-Pack (€254) cover 3.2 m² of smooth surface for a station on a rough floor. The tiles, passer and stickhandling trainer are Made in Europe. Better Floorball is a Swedish brand and designs and tests its products for maximum durability.
If you are building a full routine, read our practice plan template to see where the warm-up fits.
How long should a warm-up take for different ages?
The right length depends on the age of the players and the weather in the hall. A longer warm-up is not always better: young players lose focus and older players cool down again if they stand around. Use the table as a starting point and adjust to what you see.
| Group | Length | Structure | Key rule |
|---|---|---|---|
| Under 10 | 8-10 minutes | Games with a ball, 1 ball per child | No lines, no waiting |
| 10-13 years | 10-12 minutes | Movement, then passing in pairs, then a short game | Build up speed gradually |
| Teenagers | 12-15 minutes | Dynamic movement, ball work, 3 v 2 or 4 v 2 | Finish at match intensity |
| Adults, before a match | 15-20 minutes | Movement, passing, shots on goal, set plays | Everyone touches the ball and shoots |
Whatever the age, build the warm-up in three steps: raise the heart rate with easy movement, add the ball, then raise the speed and decision-making. Finish with something that resembles the game, such as a short 3 v 3. Cue: "Easy, ball, fast." Watch for: static stretching as the main part of the warm-up. Hold long stretches for after practice and spend the warm-up on movement. If a player has pain or a previous injury, ask them to tell you before the session starts.
Use the warm-up to teach as well. Pick one theme per week, such as "head up" or "first touch away from pressure", and build every drill around it. Players learn the habit without a long talk, and by the time the main part of practice begins, they have already done fifty repetitions of the skill you want to see. Change the theme every week so the warm-up stays fresh.
Common mistakes
- Static stretching first. Fix: use dynamic movements before practice; keep static stretches for the cool-down.
- Standing in lines. Fix: use pairs and small groups so everyone is active.
- Going at full speed too early. Fix: build tempo across the phases.
- Skipping goalkeepers. Fix: include keepers in the movement phases and give them their own reaction drills.
- Changing the routine every week. Fix: keep a core routine and vary only one drill.
- Warm-up without focus. Fix: give a theme, such as "heads up" or "quick passes", to link it with the practice.
FAQ
How long should a floorball team warm-up be?
Ten to fifteen minutes is enough for most teams. Younger children can do 8–10 minutes of playful activity.
Should we stretch before practice?
Use dynamic movements such as leg swings and lunges before practice. Long static stretches are better left for the end of the session.
Do we need the ball in the warm-up?
No, but it is efficient. Ball work adds touches and trains focus while the body warms up.
What is a good warm-up for youth teams?
Tag games with a ball, relays and follow-the-leader. Keep it playful and varied. See also floorball games for kids.
How should goalkeepers warm up?
Join the general movement and mobility phases, then do quick side steps, hand-eye work and soft shots before they face full-speed shots.
Can the warm-up be the same every session?
The structure should be stable, with small changes in drills. A familiar routine saves explaining time and helps players prepare mentally.
Summary
A strong team warm-up has four phases: general movement, dynamic mobility, ball skills and game activation. Keep it active, with a ball early and a competitive finish. Find more routines in the coaches hub.
