The Shin Box - Hip raise exercise strengthens the gluteal muscles and is a simple movement that ends in the so-called “initial side way position (link)”, which is very common in the floorball goalie game play.
Push off the floor with your glutes and thrust your hips forward
Briefly contract the glutes
Slowly return back to the start position
We recommend up to 10 repetitions per side
Summary - Parallels to the floorball goalkeeper gaming:
We all know this situation during a game: you’ve blocked a shot but ended in an uncomfortable, sitting position, on our butt – this is most likely the shin box position. The attack has not yet been defused and a second shot will follow soon. Now, we can use the shin box – hip raise exercise to get to the initial side way position (comfortable and flexible position) with free hands over the entire period of the movement.
Using the exercise during the game, gives you the ability to get back into a comfortable flexible position fast and stable.