Begin with the flag in a right slam (silk to your right side, pole angled). Tosses can be thrown with either hand but the majority of people learn right tosses before left tosses so we will begin there. Keep your right hand on the tab (or tape) where your silk ends and the pole begins. Tosses are mastered by the way you turn your wrist and the power that comes from it. Jumping does not help to get the pole any higher. Your hand will turn 180 degrees during the motion I am now going to explain. Begin bringing your arm up so that it will end straight up and down with your hand in the air. As you do this start turning your wrist in. Once your hand is at eye level, flick your wrist and release. Your arm will end straight and your hand should be open, almost as if you are doing the "I have a question" motion. Singles are caught straight up and down, but in the beginning as long as you catch it, you're doing great. The more you practice the more you will get the hang of it.
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