Helping you Sky the Disc Better: Reach Jumps on 1 Leg. Start by looping a resistance band around your foot securely in your shoe and the other end into the web space of your opposite hand. Start jumping on 1 leg from side to side while reaching as high as you can with the hand for 30 seconds. You can also do 1-leg reach jumps in the forward and backwards, and vertical directions, both with the resistance band for 30 seconds. Do 3 sets of each! This is great for progressing functional strength rehabilitation from injuries like ankle & knee sprains, hamstring and calf strains, shoulder sprains and RTC injuries.