The hip is an important pivot point of your body and its ability to rotate is part of the ball striking motion. Mobilize it before each workout to make the hip joints more mobile and achieve the greatest possible range of motion.

The exercise is performed on one leg, so it’s best to hold onto the net.

  • Cross the right leg, in front over the left standing leg.
  • Lift the right leg (in outer rotation of the thigh) as high as possible
  • Lift the high bent right leg as far out as possible. 
  • Turn the thigh in this position so that you reach further backwards. 
  • Continue the circular motion as high as possible backwards until behind the standing leg