HOW: Start on the black side of a BOSU. You should be able to easily perform single leg squats before trying this progression. Using a ball (or any other small object), drop the ball and quickly attempt to catch the ball. The lower you aim to catch the ball the harder the exercise.
FEEL: You should feel all the muscles in your legs and core working, especially your quadriceps muscles.
COMPENSATION: Try to catch the ball as low as possible.