This is a series of 3 hip mobility exercises to help loosen up the joints and muscles in the hips. The more mobility you have, the easier it will be to sequence your weight shift and deliver power to the ball. This can be done as a warm up or part of a workout routine.
Lie on your side with your knees bent and your head resting on a pillow.
First, keep your feet together, lift the top knee up to full range and return to start position.
Second, lift your top heel up towards the sky, keeping your knees together.
Third, lift your top knee a few inches above the other one, then keeping the knee stable, lift the heel up to the sky so the your leg is at an angle.
Repeat each motion for 10 repetitions. Do the complete series twice.
Repeat on opposite side.