The Shin box – middle split trains your hip mobility and contains a game related movement. I (Lars) had some trouble to at the beginning to do this exercise fluid. I detected my weak side and trained on it.
Keep arms extended straight in front of you as you do this
Start slowly to rotate our hips that your butt gets fully connection to the floor
At the same time, stretch your legs to get into the middle split
Try to spread legs as far as possible
Keep your upper body in an upright position throughout the entire exercise
Hold the position for a few seconds
Move back into the inverted shin box position by slowly rotate your hip and bent your legs
Summary - Parallels to the floorball goalkeeper gaming:
Once you start to train this exercise, always do it under full body control and try to avoid uncontrolled drops. In addition, try to keep your legs as close as possible to the floor. In dangerous situation during a floorball game, it is very important to cover goal against flat shots. If your legs are too high during the movement, you are risking a tunnel. Try it out and tell us your experience.