I am an advocate of unilateral (single-leg) training exercises of the lower body (for that matter the upper body also). When you consider the forces that athletes must overcome on one leg in stopping and starting it makes sense to train unilaterally. That does not mean that bilateral exercises — like regular squats — are not part of the routine. Unilateral exercises should be used to complement bilateral exercises, perhaps on an alternating, bi-weekly basis. Unilateral exercises can not only improve strength, but also balance, stability, and injury risk reduction.
Here are some of the unilateral, lower-body exercises our athletes perform at Athletic Performance Training Center:
Bulgarian Split Squat (front-loaded, dumbbell, barbell)
Lunge (stationary, walking, reverse, lateral)
Single-Leg Squat Jump
Single-Leg Box Jump
You can further increase the degree-of-difficulty of some of these (non-impact) exercises by using an unstable surface, such as an Airex balance pad.
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