Using a cross box and spring board take a three step run up and hurdle step on to spring board. Lift gaining flight on to box. Place right hand on far edge of the box and left hand on the near edge with fingers pointing outwards. Keep legs extended with hips above shoulders. Bring hips to right side of arms. Keep legs extended but remove right arm allowing the chest to face forwards. Land facing forwards.

Using a long box and spring board take a fast run up and hurdle step on to spring board. Lift gaining flight on to box. Place two hands on the far neck of box with hips above shoulders. Immediately repel from shoulders keeping body straight. Lift head and shoulders as high as possible. Bring extended legs past neck of box keeping head up. Land with flexed hips and knees.