Hip isolation work can sharpen the muscles that support squatting, sprinting, jumping, and lower-body control. Keep it strict, controlled, and brutally honest.
Stretching works best when it has its own place in the recovery plan instead of being tossed in carelessly before training. A busy schedule is no excuse when flexibility work can be built into daily life.
Foam rolling is supposed to help with pain, yet it often hurts while you do it. The useful question is how discomfort, pressure, and adaptation actually fit into the recovery process.