The shinbox drill is an important warm-up exercise that requires a soft surface to protect the knees.

“so the first thing you want to do is you start with a wide um ankle position and then you're going to in one motion lay both knees down they're at about 90° now again here you can use your uh arms to stabilize and lift you up and you're coming up and forward so if you think about all the stuff that we learned today about having a a pelvic tilt that's forward not sort of torquing your back and then you come back down always come back to the seated position in the middle and then do the same thing to the other side down and up”