The "Bridge Drill" delevops a strong neck and explosive legs. Try to keep your hand off the mat the entire time. Start with 5 Reps and work your way up to a solid minute.
The Step by Step is below this video:
Nate Starts in the front Bridge position, in a tripod with his hands off the mat.
Nate slightly bends his leg and balances on his head as he jumps his feet over his head
Nate lands into a back bridge, keeping his hands and back off the mat
Nate spins on his head to the left as he steps his left leg over his right - again, Nate tries to keep his body and hand off the mat
Nate finishes the spin and ends up in the beginning position