This landing requires the performer to make contact with the trampoline face down horizontally, with their arms forming a diamond shape and their hands overlapping just in front of their face.

Stage one - getting started

• Stand on both feet on the red cross, in the middle of the trampoline.
• Bend your knees and push gently off your toes to begin a low, controlled bounce.
• Once in the air, rotate your arms in small circle from your side and complete one full turn before you return back to the bed.
• Complete the same routine a few more times and create a rhythm.

Stage two - gaining height

• To begin gaining height, land with feet flat on the mat and as the trampoline begins to elevate up, push your toes deeper into the trampoline immediately before take-off.
• As you take off, bring your arms away from your sides and extend them out in front of you and elevate your arms quickly above your head.
• Keep your upper body and head as still as possible.
• As you reach the top of your jump, ensure that you keep your toes pointed down and your fingers pointing up.

Stage three - performing the skill

• Continue stage two until you have sufficient controlled height and rhythm.
• As you take off, bring your arms away from your sides and extend them out in front of you and elevate your arms quickly above your head.
• Hold this upright position and begin to slightly push your hips backwards as you gain height.
• Keep your arms up and fingers in a position directly above your toes.
• Ensure extension of your arms and legs and allow the hip movement to provide the forward rotation.
• Do not look down and keep your eyes focused towards an end wall.
• Keep your upper body and head as still as possible.
• Maintain position.

Stage four - beginning to drop

• As you begin to lose height, bend your arms down to form a diamond shape with the hands overlapping slightly in front of the face.
• Your legs should be slightly bent at the knee and the body held in tension for a good landing.
• At impact, ensure that your hips are in a position to help you land in approximately the same place as your take-off position.