Shin box - Basic Position

The basic shin box position is a seating position where you have full leg and butt connection to the floor. In different variations, it trains our lower body and our hip mobility.

How to get to this basic shin box position:

You sit down cross-legged
Move your outer leg behind you

You create more or less a triangle with your front and back leg in your lap
The foot of the front leg is connected to the knee of the back leg, this forms the box called "shin box”
The back leg is in an internal rotation
The front leg is in an external rotation

The first exercise in the shin box position is, to check if you can sit comfortable in this position. If you feel a pull in your hip and got push out to the side, this training is all the more essential for you. Just be aware you don’t go too fast through this exercises, as the pull is a sign your muscles are not flexible enough yet. We advise you to include some hip stretches to your regular warm-up to enhance your internal rotation. Posts how you can do this will follow soon.

Summary - Parallels to the floorball goalkeeper gaming:
The shin box with full contact to the floor is not very common as a floorball goalie position. However, you will find it included in several movement patterns, but slightly modified – as most of them require you to not touch the floor with your butt. With the butt to floor connection in an exercise, it makes the exercise more static and limits your degrees of freedom.
A good example for the use of a modified shin box called “shin box – hip raise” is the initial sideway position (link). It is one of the most used positions during a game and is basically a mobility position.
Furthermore, the shin box also finds an application in the “post to post butt bounce” movement. This movement from post to post can be described as a shin box switch in combination with a shin box get up at the beginning and the end of the exercise.