1. Day 1:  Movement – Run forward and backwards, focusing on extending your legs and pushing off with each step. Do 3 sets of 20 runnings, resting for 30 seconds between sets.
2. Day 2: Agility drills – Use cones or other markers to set up a series of agility drills, such as figure eights, crossovers, and tight turns. Do 3 sets of each drill, resting for 30 seconds between sets.
3. Day 3: Plyometric exercises – Plyometric exercises, such as jumping and hopping, can help improve power and speed in your running. Do 3 sets of 10 jumps or hops, resting for 30 seconds between sets.
4. Day 4: Resistance training – Incorporate exercises that target the muscles used, such as squats, lunges, and calf raises. Do 3 sets of 10-15 reps of each exercise, using a moderate to heavy weight. Rest for 30 seconds between sets.
5. Day 5: Sprints – Find a straight stretch of floor or a track and do 3 sets of short sprints, focusing on explosiveness and good technique. Rest for 1 minute between sets.
6. Day 6:  drills – Practice specific drills that focus on speed and agility, such as the Zig-Zag drill or the Figure 8 drill. Do 3 sets of each drill, resting for 30 seconds between sets.
7. Day 7: Rest and recovery – Take a rest day to allow your body to recover and adapt to the training you’ve done during the week.

Remember to warm up before each training session and cool down afterwards, and consult with a coach or trainer to ensure that you are using proper technique and avoiding injury.

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)