Originally Posted by Daniel Christensen
What would people recommend as a good source of single leg progressions? I've got (& quite like) The Vertical Jump Development Bible by Baggett, as it has a good range of single leg exercises (although it is a bit high-volume).
VJDB is one of the best sports training books ever written. It 1) works, 2) is clear, 3) has a focused goal, and 4) explains why it does what it does.
So, two things:
1) If you are thinking about improving your jumping ability (or general power ability), just start the novice plyo routine and do it with your strength training. The alternating lunges (do reverse lunges if you like) and lunge jumps will get your started with unilateral movements using bodyweight.
2) If you want other unilateral movements and/or something for weight training days, I'd recommend two simple ones: Bulgarian split squats (a lunge with one foot on bench behind you face down and one foot on the floor -or- on a weight plate) and 1-leg RDL/SDL/DL (stand on one foot, let the other foot float up and back as you bend at the weight and touch the standing foot). Master these with bodyweight before moving on. And I mean master ... be able to do slow controlled ecc/pause/concentric for 20 reps. Balance will be an issue. That's ok ... it's your stabilizers saying: I'm not used to stabilizing.
Granted, that's a start, not a progression. For more ideas, look at Cressey and Robertson's (or maybe it's only by one of them) "single-leg supplements" at t-nation.