Skip to the 10:28 mark here for a video demonstration.
In a clinical setting, axial distraction can greatly improve people's hip mobility within seconds.
Use of a band to pull the hip long ways is a great way to warm up the hip before requiring large range of motions out of it.
I would strongly suggest any time you are doing some type of decompressive drill that you have it followed up with a stabilization drill for that local joint.
Create more tension by moving further away.
Create more tension by increasing the band tension.
Go slowly through full rotation of the hip.
