Coach Myers of Tampa Bay Athletics explains a variation of the squat, the Split Squat.  It is recommended to start with no weight and get used to the motion.  Once you have mastered the movement, you can try tempo split squats or even split squats with weight.  Weights that can be used for this exercise will vary from player to player, but you can use dumb bells, kettle bells or a straight bar on the shoulders (as you would use in the normal back squat) to get the most out of the movement.