Help, I'm trapped.

Like many of us, I first went into some normal games. I struggled a bit until I discovered the co op games and decided to train there. I played about 400 games and I used to play very few champions. Now I'm playing back to normal, but I have very limited choices, although I have several champions. I'm so used to my 2 or 3 options that I have a very hard time playing against the champions who counter mine. Is there a way to speed up my training in other champions I have, without wrecking my team's play on normal and of course without playing again 400 games in boring co op mode?
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