I used this exercise for a basketball player that I trained.
I took him to a staircase. I had him jump up two steps on one leg and back down on one leg, up three steps and back down, up three steps again and back down. Core stabilization and landing without the knees moving in or out was stressed during this exercise.
We would move onto some other exercises while he recovered and then come back for another set. He would do no more than three steps per leg per set. This exercise developed the explosiveness of his jump. This exercise works not only the quads the gastrocnemius and the soleus but also the glutes, hamstrings and sundry stabilizers as well. The single leg focus works the body in all three planes of motion.
He progressed up to five steps on the final jump of the set.
This exercise must be progressed methodically.
Harold. E. Rose, Jr.
Ab-Sutra Health and Fitness Coaches
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