This move should preferably start with your flag resting straight up on the ground with your right hand on the tape
1 Lift up flag with your right hand and grab it with your left hand
2 This is unusual toss form, but grab the flag with your left hand above your right hand, and your right hand grabbing your bottom pole cap. Hand should be covering the bottom of the cap.
3-4 Hold/make sure flag is steady and that you are aiming your flag up. You also need to be holding your flag out to your side NOT IN FRONT OF YOU.
Notice how the flag is not in front of me, it is off to my right side. That is on purpose, you do not want this toss falling straight above you, you want it tossed and falling off to your right so you can safely grab it.
5 Bend knees, keep hold on flag with both hands.
6 Straighten legs quickly, let go of your left hand on flag, and push the flag up and FLICK IT as soon as its about to fully leave your hand. Do not flick it before you push flag up, that will cause the flag to get little height and instead just spin wildly around you.
7 Spinning in the air, pointing down
8 Catch flag up and out to your right
1-2 Bring flag back in front of you and centered
3-4 Hold