• Assume position on four-way hip machine so roller pad is in front of right thigh
• Standing on left leg, drive right knee forward
• Return to start position; repeat for specified reps
• Perform set with left leg
• Repeat exercise with pad on outside of thigh, inside of thigh and behind thigh for each leg

Variation: Perform against band resistance if four-way hip machine is not available
Sets/Reps: 2x15 each leg/each direction
Hackett: This works the hip rotation, mobility and flexibility that are so important for jumping, generating power and staying low in a defensive stance.