Pro Power Training: Single legged plyometric box jumps

I have always thought that plyometrics were fantastic for developing athletic power and explosiveness! There are various forms of plyometrics--in place, bounding, on an object, over an object---to name a few.

Today's topic is about the one legged plyo box jumps (note: learn to proficiently jump and land on two feet before moving on to this one!)

The one legged jump is similar to it's two legged counterpart, yet requires an athlete to use more stability and strength to perform the action.

Here are some tips to make this beneficial for you:

Jump off the ground landing on your power pad (forefoot) then transfer the weight on to your entire foot at the end of the landing
Use your arm action to drive your momentum up as you drive the jumping leg into the ground
Start with a single response jump (jump once, stick your landing, then step off)
Move up towards multiple response jumps (jumping receptively on and off the box non-stop)
Start with a low level box (6 or 12 inches) then increase the box size.

Start with low reps (4-6) and sets (2-4 per leg) just using your body weight. As you grow in skill and strength, increase sets and reps (and add the use of a weighted vest).

What will the one legged jump get you?