Jump lunges are an explosive exercise that make your legs more powerful. Make sure you are fully comfortable with the normal lunge. Short explosive movements increase your power, balance and speed in a way that will translate into improvements in your favourite sport.
The normal lunge is a great way to strengthen your lower body, with the quads, glutes, hamstrings, hip flexors and calves all getting a good workout and stretch. Adding the jump helps strengthen those muscles and also increases the cardio element. Having to keep yourself stable when landing will improve your core strength and overall balance.
While standing in an upright posture, step forward with your right leg so that your right knee makes a 90-degree angle between your calf and your thigh. Your left knee should be just above the ground. Jump upwards, switching your legs in the air so that you land with your left leg forward. Repeat.
This is a favourite leg exercise of UFC champion, Bas Rutten.