Quick answer
You can train floorball effectively alone by splitting your session into stickhandling, passing against a rebounder or wall, shooting at targets and movement work. A 25-minute solo session gives you hundreds of touches. A passer replaces a teammate, shooting targets give you aim points and a set of tiles gives you a smooth surface. Add a team session or a small game each week for decisions and timing.
Key takeaways
- Solo training gives more touches per minute than most team drills.
- A rebounder (passer) is the biggest upgrade for training alone, because passing needs a return.
- Targets turn aimless shooting into measurable practice.
- Set a number for every block and count it, or the session becomes noise.
- Solo work builds technique. You still need games for decision-making.
- Keep sessions to 20–30 minutes and always warm up.
What can I train alone?
| Skill | Solo method | Gear | Space |
|---|---|---|---|
| Stickhandling | Touches, figure eights, toe-drags | Stickhandling trainer, tiles | 1 m² |
| Passing and receiving | Pass against rebounder, receive and turn | Passer | 2 m² |
| Shooting | Wrist shots at targets in a goal | Goal, targets, net | 3 m from goal |
| Movement | Footwork, balance, core | None | 2 m² |
| Game sense | Limited: visualise, scan, watch matches | None | Any |
Most players I coach think solo training means only stickhandling. In reality, a rebounder and a few targets let you do all four main skills alone. Only game sense needs other people.
How does a passer replace a teammate?
A rebounder returns the ball at a predictable angle, so you can pass, receive and pass again. The Extreme Floorball Passer (€129) works with straight passes in one position and volley passes when flipped. The Passer Pro (€149) has two slots so you can switch between both without flipping. Both are Made in Europe, designed in Sweden and tested for maximum durability, and used by some of the world's best floorball players.
Five passer drills for solo sessions
- Forehand straight passes (3 x 20). Stand 2 m away and pass to the same spot. Cue: follow through toward the target.
- Backhand passes (3 x 15). Same distance, using the back of the blade.
- Receive and turn (2 x 10 each side). Take the return, turn across the ball and pass again. Watch for: the ball bouncing off the blade, which means your hands are too stiff.
- Volley passes (3 x 10). Flip the passer or use the volley slot and pass the ball back before it touches the floor.
- One-timer reps (3 x 8). Pass, step and hit the return directly (a direct shot, without stopping the ball first). Only do this with a net behind you.
Our guide on passing alone and passer drills goes deeper.
How do I make shooting practice measurable?
Shooting alone is easy to do and easy to waste. Without targets, you fire balls at the goal and learn little. With three targets, every shot has a purpose. The Extreme Floorball Shooting Targets (€34) come as a set of three and fit full-size goals (115 x 160 cm). Set them in the corners and the middle, shoot 10 balls at each, and write down your hits. Put a backstop net behind the goal, such as the Extreme Backstop Net 5x2,5 m (€129), so you spend your time shooting and not chasing balls.
| Level | Target | Score to beat |
|---|---|---|
| Beginner | Any target, from 3 m | 3 of 10 |
| Intermediate | Top corners, from 4 m | 4 of 10 |
| Advanced | Corners after a receive-and-turn | 5 of 10 |
These scores are starting points to track your own progress and not a standard. Change them to fit your age and level.
Coach Erik's tip: End every solo session with a "game moment": a challenge that matters, for example 5 shots, and you must score 3 or do 10 push-ups. Pressure, even small, trains your focus.
A 25-minute solo session
- Warm-up (4 minutes). Dynamic stretches, 30 touches.
- Stickhandling (6 minutes). Three drills of 2 minutes on tiles. The Stickhandling Trainer (€69) adds route variety.
- Passing (7 minutes). 60 passes against the passer.
- Shooting (6 minutes). 30 shots at targets.
- Cool-down (2 minutes). Wrist and forearm stretches.
If you want a snap-together surface for all of this, see the Extreme Floorball Tiles 15-Pack (€139). The tiles are Made in Europe.
How do I keep solo training fun for weeks?
The biggest risk of solo training is boredom. The cure is variety and challenge. Change one thing every session: the distance, the target, the surface or the time limit. Add small competitions against yourself, for example a "best of five" round where you must hit three of five targets to win, and the loser does a quick stretch break. Keep a running scoreboard on paper or in your phone.
| Week | Twist | Why |
|---|---|---|
| 1 | Baseline: count your scores | Know where you start |
| 2 | Weaker side only for passing | Close the gap between sides |
| 3 | Add a 10-second time limit per shot sequence | Decision speed |
| 4 | Retest and compare with week 1 | See real progress |
The comparison with week 1 is the part that makes people keep going. When you see that your pass accuracy rose from 12 of 20 to 16 of 20, the work stops feeling abstract. If you want ideas for what to train beyond passing and shooting, our ten core floorball skills gives you a full checklist.
How do I track my progress when nobody is watching?
Training alone is easier to keep up when it feels like a game against your own record. Keep a simple scorecard on the wall and fill it in after every session. Most players I coach stay motivated for much longer when they can see a number going up.
| Skill | Test | Record it |
|---|---|---|
| Passing | Passes in a row without a miss | Best streak of the week |
| Receiving | Clean first touches out of 20 returns | Score out of 20 |
| Shooting | Hits on a chosen target out of 15 | Score out of 15 |
| Stickhandling | Clean figure-eight laps in 30 seconds | Laps |
Test once a week, always at the start of a session when you are fresh. Aim to beat last week by one point, not five. After four weeks, look at the scorecard: the skill with the smallest gain is your focus for the next month.
Common mistakes
- No structure. Fix: write the session on paper before you start.
- Shooting only. Fix: put shooting last, after touches and passing.
- No targets. Fix: use targets and count hits.
- Never training with others. Fix: add one team session or small game each week.
- Training when tired. Fix: stop when your touches get sloppy. A short good session beats a long poor one.
FAQ
Can I really get better at floorball training alone?
Yes. Solo sessions build touch, passing, shooting and fitness. For decision-making and timing you also need games or team practice, but technique is built alone.
What equipment do I need to train floorball alone?
The minimum is a stick and a ball. A passer, tiles, a goal with a net and shooting targets make each session more effective and more varied.
How long should a solo session be?
Twenty to thirty minutes. Beyond that, concentration and wrist stamina fall, and your technique suffers.
How do I practise passing without a partner?
Use a rebounder or a solid wall. Pass from 2 m, aim for the same spot each time and count how many hit the mark.
How do I stay motivated when training alone?
Set numbers to beat, track them on paper and vary your drills. Short, specific challenges are more motivating than open-ended practice.
Can I train alone indoors?
Yes. Stickhandling and passing need only 1–2 m². Keep shots for a garage or outdoors with a net.
Summary
Training alone works when you use a passer for passing, targets for shooting, tiles for a good surface and a clear plan with numbers to track. Do 20–30 minutes, four or five days a week, and add a team session for decisions. For ideas with a partner, see floorball drills for two players, or browse the Floorball Training hub.
