Q: thanks guys! except balkapow :( my issue is that I can't get my hip to cooperate when I go from side to back. I just need to learn how to do them cleanly and find exercises that will help. also I have to do them at a 90 degree angle.
A: Remember that in order to get from the side to the back your leg must lift higher not drop. How? It's all in the standing leg. When you start the initial developpe make sure your standing leg is lengthened and rotated, Pressing your foot down to the floor while lengthening up through the leg. Continue this feeling throughout the whole rond, making sure to not allow your standing knee to buckle or your quad to round forward. Keep it flat in rotation and length. If you put more energy in to the standing leg then the working leg is free to do what it needs to do. It's all about opposition. Give it a try, good luck!