LWMA Training:

Switching Split Squats

1. Start with one leg forward and one leg back, making sure to keep your front shin vertical and the back leg up on the ball of the foot.

2. Lower your body straight down till just above the floor stopping the knee short of touching, pause shortly.

3. Pushing back up toward the start position, slightly jump and switch your feet landing lightly into the original start position, repeat steps from #1.
A great exercise to build up strong legs and the explosive power needed for everything from kicking to throwing.