Hip Circles

The player stands with the feet hip-width apart and the hands on the hips. Keeping the torso still, the hips rotate in a wide circle in one direction. After the set time in one direction (right to left), repeat for the same time in the opposite direction (left to right).

The knees and feet stay still during the movement and the rotation comes only from the hip joint. The aim is to dynamically increase hip range of motion in every direction.