Naama Arad, like me, was challenged by this Gymnastics Minute instructional by coaching legend Mas Watanabe.
Click PLAY or watch it on YouTube.
… My advice to Naama is to consider this an advanced technique. Beginners should perfect long, low backward handspring series first. (Think of a rock skipping across a lake.)
Manjak has gymnasts do many sets of 5 normal ffs every day, for example.
Much, much later you can shape the skill for specific reasons, as Watanable is doing here.
Gymnastics Coaching.com 