A toss to hands is a stunt in which the bases toss the flyer from a low load and catch her feet in their hands at prep or extension level, with a back spot assisting and protecting from behind. The toss creates a quick, dynamic pop that makes stunts look sharp and powerful. To perform one, the group loads at waist level, dips together on the count, drives straight up with the legs, and catches the flyer’s feet at the same height while she stays tight and locks her legs. It should only be taught after a group hits clean, consistent preps and cradles, under a qualified coach and within the rules for its level.
How a toss to hands differs from a prep
In a standard prep or elevator, the bases keep contact with the flyer’s feet the whole way up. In a toss to hands, the flyer briefly leaves the bases’ hands during the toss and is caught again at the top. That short release makes the stunt faster and more impressive, but it also demands better timing, stronger leg drive and more trust within the group. Because of the release, many rulebooks treat tosses to hands differently from basic stunts, especially at extended level.
Roles and keys to success
| Role | Main job | Key focus |
|---|---|---|
| Flyer | Rides the toss and lands in the bases’ hands | Stay tight, push through the shoulders, ride straight up, lock legs on the catch |
| Main base | Drives the toss and catches one foot | Straight up toss, eyes on the foot, catch at the planned height |
| Side base | Drives the toss and catches the other foot | Match timing and height with the main base |
| Back spot | Assists the toss, calls counts, protects the flyer | Lift from the waist or ankles, stay close, watch the flyer |
| Front spot (optional) | Adds power and stability | Support without pushing the stunt off line |
Toss to hands step by step
- Set up. Bases face each other, feet about shoulder width apart, knees bent, hands at waist level. The back spot stands behind the flyer.
- Load. The flyer places her hands on the bases’ shoulders and steps into their hands, usually with both feet, while the back spot holds her waist.
- Dip. On the count, everyone bends the knees together. The flyer keeps her arms straight and body tight.
- Toss. Bases drive through the legs and toss straight up. The flyer pushes off the bases’ shoulders and stays tight, while the back spot lifts and guides.
- Ride. The flyer rides the toss straight up with legs together and eyes forward.
- Catch. Bases catch the flyer’s feet together at prep or extension level, with one hand under the heel and one under the ball of each foot.
- Lock. The flyer locks her legs, squeezes her core and hits the pose.
- Dismount. The group finishes with a controlled cradle or step down on the count.
Learning progression
| Step | Drill | Goal |
|---|---|---|
| 1 | Clean preps and cradles | Consistent group foundation |
| 2 | Load and dip drills without tossing | Timing and counts |
| 3 | Small pop to chest level | Feeling the release safely |
| 4 | Toss to prep level | Full toss with a low catch |
| 5 | Consistent repetitions at prep | Reliability before moving higher |
| 6 | Toss to extension | Only where rules and skill allow |
Tips for a smoother toss
Drive with the legs, not the arms. The power for a toss comes from the bases’ legs. Arm only tosses are weaker, less controlled and harder on the shoulders.
Toss straight up. If the toss drifts forward or back, the flyer travels away from the catch. Bases should keep their hands close to their bodies and push vertically.
Keep the flyer tight. A loose flyer changes shape in the air and lands unevenly. Flyers should squeeze the core and legs and keep their arms straight until the catch.
Watch the feet. Bases should track the flyer’s feet all the way up and prepare their hands at the target height.
Count out loud. Shared counts keep the dip, toss and catch in sync. The back spot or a caller usually leads.
Drills for each role
Flyers can practice tightness and arm push on the ground by placing their hands on a partner’s shoulders, hopping up with straight arms and locking the legs on landing. Hollow holds, planks and balance holds on the balls of the feet build the control needed to ride the toss straight.
Bases benefit from dip and drive drills without a flyer, focusing on matching timing and keeping hands close to the body. Squats, jump squats and overhead presses build the leg power and shoulder strength needed to toss and catch.
Back spots should practice lifting and guiding from the waist, staying close throughout, and moving smoothly into catching position. Counting drills help them lead the group with clear, consistent timing.
Bringing these drills together in short, focused sessions, with the whole group repeating counts out loud, makes the transition to the full stunt much smoother.
Using tosses in routines
Tosses to hands add energy to stunt sequences and are often used to open a stunt section or transition into a pyramid. Because they rely on timing, coaches usually place them where athletes are fresh. Clean execution matters most. A smooth, synchronized toss by every group looks far stronger than a higher but uneven one, and consistency across the team is often what judges reward. If one group is less consistent, coaches may give it a simpler entry, such as a regular prep, so the whole section still looks clean and safe.
Common mistakes
| Mistake | What happens | Fix |
|---|---|---|
| Tossing with arms only | Low, uneven toss | Emphasize leg drive and dip timing |
| Toss drifts forward | Flyer travels away from bases | Keep hands close and push straight up |
| Flyer bends knees in the air | Soft, unstable catch | Tightness drills and locked legs |
| Bases catch at different heights | Flyer tilts and wobbles | Agree on catch height and practice together |
| Flyer looks down | Weight shifts and balance is lost | Eyes forward on a fixed point |
| Rushing to extension | Higher fall risk | Master prep level first |
Rulebook note: tosses and release moves are regulated by level and governing body. School programs often follow the NFHS Spirit Rules and all star programs follow USASF rules. Check the current rulebook before adding a toss to hands or toss to extension to a routine.
Health note
Health note: tossing stunts increase the risk of falls and injuries. Learn them only on proper mats with a qualified coach and extra spotters, build strength for all roles, and stop immediately if any athlete shows signs of a head injury until they are evaluated by a medical professional.
Frequently asked questions
Is a toss to hands harder than a prep?
Yes. The release requires more timing, leg drive and trust than a prep, so groups should master preps and cradles first.
What comes after a toss to hands?
Often a toss to extension, then tosses into one leg stunts, depending on the group’s skill and the rules for its level.
How high should the toss be?
Only high enough for the flyer to be caught cleanly at the target level. A controlled toss is safer and looks better than an overly high one.
