Any one got any good exrecises to strenghten the hips and shoulders? We just started doing a new throw and side thrust kicks at training. Both involve moving the leg sideways up to about horizontal level and my hips aren't liking it. For ages they have been grinding, clicking and clucking when I bring my knees up then put them down or rotate them and just want to make sure that I don't damage them and have enough strength and flexibility in them to do the throws and kicks. Also I want to get a bit more strength in my shoulders. I played cricket for about ten years and toward the end my shoulders were begining to get sore from all the pace bowling I did so I stopped the wieghts I was doing and stopped playing cricket. Any ideas?