Here’s a simple drill to improve proprioception in your hips. Proprioception is your sense of your body in space. When you improve proprioception, your body releases more capacity to move. Give this drill a try and find out which variation will improve your performance.

Test

Range of motion (ROM) baseline:
* Forward fold with straight legs (touch your toes or the floor)
* Hip rotation to each side with feet under hips and palms together in front of you

Drill

Make complex patterns through your hip joint. Stand on one leg, use the other foot to draw 3-5 figure 8s than reverse the direction for another 3-5 figure 8s. If needed, use a wall or chair for balance. Try these variations:
* To the front
* To the side
* To the back

Retest

After each figure 8 variation, determine whether your ROM changed:
* Forward fold with straight legs (touch your toes or the floor)
* Hip rotation to each side with feet under hips and palms together in front of you

Improved ROM = drill works well for you. It will improve your performance.
No change = drill might have been too easy, try a more challenging version or more reps.
Decreased ROM = try an easier version or fewer reps. If the easiest version decreases your ROM, this is a rehab drill.

How to use this drill

Test the hip figure 8s to see which you need (forward, side or back) to get increased ROM. Use that as a warm up or performance drill. If you find one that decreases your ROM, do it when being a bit stressed is OK for you or do it followed by a performance drill.

Which figure 8s are right for you?