Quick answer
Good floorball goalkeeper training builds four things: a stable ready position, fast reactions, clean rebound control and smart positioning. Spend about 25–30 minutes per session on short, high-repetition drills of 30–60 seconds each, mix shots from different angles and heights, and finish with game-like situations. The goalkeeper plays without a stick, so hands, feet and body shape do all the work, and they need far more repetitions than most coaches think.
Key takeaways
- Goalkeepers need their own block in every session. Standing in the goal while the team shoots is not goalkeeper training.
- The ball is light (about 23 g) and fast, so reactions and a quiet, balanced ready position matter more than big dives.
- Train the first save and the second action: where the rebound goes decides whether the save was good.
- The goal is 160 x 115 cm. Use that size in every drill so distances and angles feel right in matches.
- Warm up the hips, groin and wrists before the first shot. Goalkeepers move low and explosively.
- Small, repeatable reps beat random shooting. Count saves, rebounds controlled and shots on target faced.
What makes floorball goalkeeping different?
A floorball goalkeeper has no stick. They stop the ball with the hands, body and legs, and they can play the ball with the hands inside their own goalkeeper area. Because the ball is hollow plastic with 26 holes, it can swerve, dip or bounce unpredictably, especially off a hard floor. Shots arrive quickly from short distance, and many goals come from rebounds or from a pass across the goal mouth.
That shapes the training. Goalkeepers need quick reactions, flexible hips and a calm head. They also need to read the game: who has the ball, where is the free player, will the shot come first time? A goalkeeper who understands those cues makes saves look easy.
The table below breaks goalkeeper training into skill blocks. Use it as a checklist when you plan a session.
| Skill | What to train | Reps per block |
|---|---|---|
| Ready position | Balanced low stance, hands in front, eyes on the ball | 3 x 30 seconds |
| Reactions | Short, unpredictable shots from 3–5 m | 3 x 20 shots |
| Rebound control | Direct the ball to the corner, not back into the slot | 3 x 10 saves |
| Movement | Shuffles across the goal mouth, getting up and down quickly | 4 x 30 seconds |
| Positioning | Starting point against shooters from different angles | 10 situations per side |
| Playing the ball | Clearing or releasing the ball to a teammate | 2 x 8 releases |
If you are working with younger players, our guide to floorball goalkeeping for kids covers how to introduce the position safely and positively.
How do you set up a goalkeeper training area?
You need a goal, a way to deliver quality shots, and a net so balls do not scatter. A full-size goal is essential, because small goals teach the wrong positioning. The Extreme Floorball Goal (€149) is 160 x 115 cm and folds for storage. Place the Extreme Backstop Net 5x2,5 m (€129) behind it so misses do not roll away. A smooth shooting surface such as the Extreme Floorball Shooting Pad 120x60 cm (€59) lets shooters release clean shots without a rough floor changing the ball's path.
For practice at home or between team sessions, a goalie target can stand in the goal to give shooters a realistic obstacle. The Extreme Floorball Goalie (€129.95) is a goalie target made for this kind of shooting practice. Better Floorball is a Swedish brand that sells directly without middlemen, and every product is designed in Sweden and tested for maximum durability.
You will go through many balls in a goalkeeper session. A large supply such as the Floorball 50-Pack (€89) lets you run a full set of 20 shots without stopping to collect. See the full goal and backstop collection for options.
Which goalkeeper drills work best?
Each drill below lasts 5–8 minutes. Work through them in this order: movement first, reactions next, then rebounds and game situations. Rest 30–60 seconds between sets.
- Ready-position shuffles (5 minutes). Mark two spots 1 m either side of the goal centre. On your signal, shuffle to a spot, return to the middle and settle into your stance. Do 4 sets of 30 seconds. Cue: stay low and keep your feet from crossing. Watch for: standing up between shuffles, which makes the next movement slow.
- Close-range reaction shots (8 minutes). A shooter stands 3 m from the goal and shoots on target without warning. Let the goalkeeper face 3 sets of 20 shots, mixing low, mid and high. Cue: watch the ball off the blade, not the shooter's eyes. Watch for: closing your eyes at the last moment. If this happens, reduce speed and rebuild confidence.
- Rebound direction (8 minutes). A shooter fires from 4 m. The goalkeeper's job is to push the ball into the corner or out of danger, not back to the middle. After each save, a second player waits in the slot. Count how many rebounds the second player cannot reach. Aim for 7 out of 10.
- Cross-goal passes (8 minutes). Two shooters stand on either side of the goal, 3–4 m out. One passes across, the other shoots first time. The goalkeeper pushes across the goal line to cover the new angle. 3 sets of 8 passes each. Cue: move with the pass, not after it.
- Rapid fire (5 minutes). Three shooters, three balls each, alternating quickly from 4–5 m. The goalkeeper faces nine shots in about 30 seconds. Rest, then repeat 3 times. Cue: reset your stance after every save and stay patient.
- Game-situation finish (10 minutes). Play 3v2 attacks towards the goal for 10 minutes. The goalkeeper is a full part of the exercise and communicates with defenders. Score the session by saves made out of shots faced.
Coach Erik's tip: Keep a simple record for every goalkeeper: shots faced, saves, rebounds into danger. After four weeks you will see real progress, and goalkeepers love to see their own numbers move in the right direction. Most goalkeepers I have coached improve fastest when they have something to measure, not just "more shots".
How should goalkeepers warm up and recover?
Goalkeepers go from standing to sudden movement many times in a session, which loads the hips, groin and knees. A good warm-up lasts 8–10 minutes: light jogging, hip circles, lunges with a twist, lateral shuffles and wrist and shoulder rolls. Finish with five easy saves from short distance before you ask for real speed. After the session, stretch hips, thighs and lower back gently for a few minutes. If you want a general routine, see the floorball warm-up routine and add extra hip work.
Protective equipment should fit well, be comfortable to move in and follow the rules of your league or club. If you are unsure which items are required, ask your coach or the organiser, because requirements vary by competition and age group.
How can goalkeepers train alone or in small groups?
With a goal, a few balls and a wall, a goalkeeper can improve without a full team. Roll balls against a wall and react to the rebound. Use a partner to take 20-shot sets from 3 m. Practise getting up and down 20 times in 30 seconds. Use a goalie target in the goal so shooters aim for gaps and the keeper sees realistic obstacles in practice, then swap places. A smooth surface from tiles or a pad lets the ball run true, which makes reactions easier to train under realistic conditions.
The Extreme Floorball Tiles 30-Pack (€254) covers around 3.2 m² and makes a good shooter's base. The tiles are Made in Europe, and they can be rebuilt in a new shape in minutes. Check the shooting collection for further ideas.
Common mistakes
- Standing up too tall. It slows movement and leaves low corners open. Fix: practise a balanced low stance for 3 x 30 seconds in every session.
- Following the ball with the head only. The body arrives late. Fix: move the feet first, then settle and watch.
- Sending rebounds back to the slot. Fix: direct saves to the corner or out of the danger area, and count good rebounds in practice.
- Training only with easy shots. Fix: mix speed, height and angle, and include shots from rebounds and passes.
- Skipping the warm-up. Fix: 8–10 minutes of mobility work for hips and legs before every session.
- Ignoring positioning. Fix: practise shooters from the left, right and centre, and talk through the best starting position each time.
FAQ
How long should a floorball goalkeeper session last?
A focused goalkeeper block of 25–30 minutes is enough for most players. Short sets with rest in between keep reaction quality high. Longer sessions are fine if shot intensity drops and variety rises.
Does a floorball goalkeeper use a stick?
No. Goalkeepers play without a stick and use their hands, body and legs to stop the ball. They may play the ball with their hands inside their own goalkeeper area. Check your local rules for exact details.
What size is a floorball goal?
A standard floorball goal measures 160 x 115 cm. Train in a goal of this size so that distances, angles and positioning match real matches. Smaller goals teach habits that do not transfer.
How can a goalkeeper improve reactions?
Use close-range shots of 3–4 m from varied angles and heights, with short sets and plenty of rest. Add unpredictable timing, such as a shooter who delays release. Ball-tracking games with a wall or a partner also help.
Can goalkeepers train at home?
Yes. A full-size goal, a backstop net and a pack of balls are enough for small sets with a partner. Add a smooth surface for shooters and warm up well before starting. Keep sets short and safe, and make sure the net stops stray balls.
How many balls do I need for goalkeeper training?
Around 20–50 balls lets you run shot sets without stopping to collect. A larger pack saves time and keeps the session intense. Store them in a bucket or bag near the goal.
Summary
Goalkeeper training is about repetition with purpose: a stable stance, fast reactions, controlled rebounds and a clear sense of positioning. Give goalkeepers their own block, use a full-size goal, record simple numbers and finish with game situations. For more session ideas read small-sided games and visit the Floorball Coaches hub.
