Day 1:
• Warm up with a dynamic stretching routine
• Practice basic stickhandling drills, such as figure 8s, crossovers, and toe drags
• Incorporate obstacles such as cones or balls to increase difficulty and challenge coordination
• Practice shooting and passing techniques with a partner or shooting pad
• End with a cool down and stretching routine
Day 2:
• Warm up with a dynamic stretching routine
• Practice advanced stickhandling drills, such as double crossovers, hesitation moves, and one-handed control
• Incorporate quick feet and agility drills to improve overall speed and control
• Practice shooting and passing techniques in game-like situations with a partner or shooting pad
• End with a cool down and stretching routine
Day 3:
• Warm up with a dynamic stretching routine
• Incorporate stickhandling drills into small-sided games and scrimmages with teammates
• Practice shooting and passing techniques in game-like situations with a focus on accuracy and speed
• End with a cool down and stretching routine, followed by a review of key takeaways and areas for improvement.

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Here is a 10-day off-season program for floorball players:

1. Day 1: Upper body circuit training. Perform 3 sets of 12-15 reps of each exercise, with 60 seconds of rest between sets. Exercises could include pushups, bench press, dumbbell rows, lateral pull downs, and bicep curls.
2. Day 2: Lower body circuit training. Perform 3 sets of 12-15 reps of each exercise, with 60 seconds of rest between sets. Exercises could include squats, lunges, calf raises, and leg press.
3. Day 3: Core training. Perform 3 sets of 12-15 reps of each exercise, with 60 seconds of rest between sets. Exercises could include planks, Russian twists, sit-ups, and leg raises.
4. Day 4: Rest day.
5. Day 5: Plyometrics. Perform 3 sets of 8-10 reps of each exercise, with 60 seconds of rest between sets. Exercises could include box jumps, squat jumps, and lateral hops.
6. Day 6: Agility training. Perform 3-5 sets of agility drills, such as cone drills and ladder drills.
7. Day 7: Rest day.
8. Day 8: Cardio training. Perform 30-45 minutes of continuous cardio, such as running, cycling, or swimming.
9. Day 9: Flexibility training. Perform static stretches for all major muscle groups, holding each stretch for 30 seconds.
10. Day 10: Rest day.
    Remember to listen to your body and adjust the intensity and volume of the exercises as needed. It’s important to include rest and recovery days in your training program.

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A 10-day off-season training program for floorball players might include a mix of strength training exercises, cardio workouts, and flexibility and mobility work. Here are some examples of exercises that could be included in such a program:

1. Plyometric exercises: These are high-intensity exercises that improve power and explosiveness, which are important for floorball players. Examples include box jumps, jump squats, and lateral bounding.
2. Strength training exercises: Floorball players need a mix of upper-body, lower-body, and core strength to perform well in the game. Exercises such as squats, deadlifts, bench presses, and planks can help develop these muscle groups.
3. Cardio workouts: Floorball is a highly aerobic sport, so it’s important for players to have a strong cardiovascular system. This can be achieved through activities such as running, cycling, or swimming.
4. Flexibility and mobility work: Floorball players need to have good flexibility and mobility in order to move quickly and efficiently in the game. Stretching and foam rolling can help improve these qualities.
   Overall, the goal of an off-season training program for floorball players should be to improve their overall physical fitness and prepare them for the demands of the sport. This can be achieved through a combination of strength training, cardio, and flexibility work.

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Day 1:

1. Start with a warm-up by doing some light jogging or jumping jacks to get the blood flowing and muscles warmed up.
2. Begin with some basic running drills to improve balance. This can include figure 8’s, crossovers, and single leg runs.
3. Practice quick starts and stops by doing sprints across the floor and coming to a controlled stop.
4. Work on acceleration by running forward and backward in a straight line, gradually increasing speed.
5. End with some cool down stretches to prevent injury and soreness.
   Day 2:
6. Start with a warm-up by doing some light jogging or jumping jacks to get the blood flowing and muscles warmed up.
7. Practice quick changes of direction by doing drills such as zig zags and figure 8’s.
8. Work on increasing speed and power by doing some explosive jumping and bounding exercises in the game.
9. Practice turns and pivots to improve agility and quickness.
10. End with some cool down stretches to prevent injury and soreness.
    Day 3:
11. Start with a warm-up by doing some light jogging or jumping jacks to get the blood flowing and muscles warmed up.
12. Practice quick starts and stops by doing sprints across the floor and coming to a controlled stop.
13. Work on acceleration by running forward and backward in a straight line, gradually increasing speed.
14. Practice turns and pivots to improve agility and quickness.
15. End with a run sprint race against a partner or timer to put all of the skills learned into action.
16. Finish with some cool down stretches to prevent injury and soreness.

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To develop speed, you can try practicing different drills that focus on quickness and agility. Some drills that may help with this include:

1. Running start: Start by pushing off from one foot to the other in a continuous motion. Focus on generating power and speed as you run across the floor.
2. Crossovers: Crossovers involve crossing one run over the other as you move forward. This drill can help improve your balance and coordination, as well as your speed.
3. Agility drills: Set up a series of cones or other markers in the game and practice weaving in and out of them at a high speed. This can help improve your quickness and agility, which are important for high speeds.
4. Jumping: Jumping is another great way to improve your speed and power in the game. Practice jumping over obstacles or into and out of different stances to develop your leg strength and explosive power.

Overall, the key to developing speed while is to focus on building your strength and power, as well as practicing quick and agile movements. By regularly practicing these drills, you can improve your speed and become a more skilled and dynamic player.

Buy the floorball books or eBooks from online bookstores like Amazon, Wallmart, Alibris, AbeBooks, Bokus, Bookshop, BoD etc. or search through Google (Search for titles: Train Floorball at Home, Floorball Practices and Drills or Training Tomorrows Floorball Players)