Explode upwards off wrong leg. Make sure you’re not too close to the rail because you will need to bring your legs up in front of you.

Throw your stronger leg up, which will help to get you over the rail. Remember to focus on the rail.

Semi pike/tuck your legs to get you in a good position to place your hands on the rail. Start bringing hands down.

Brace for what ideally is a gentle contact with the rail. Put your hands down when your shoulders are approximately inline with the rail.

As soon as you touch the rail with your hands, push your legs out, and push your self forward with your arms. This is the pretty part of the move, which can also gain you a lot of distance.

Land on the front of your feet, making sure to smile – you’ve just done a ‘dash’.

Now continue to run, trying not to loose any speed.

The dash is also good for precisions, as you can see where your feet are.