FHS- 1. lots from a stand off a long panel mat- reach hands to end of panel mat and push off- concentrating on looking @hands and snapping feet over fast. You can also do from you knee- one foot in front in a lunge position when you are really good- this helps develop a quick push off both legs.
Also, reg FHS reaching over a sting mat- the longer the reach the better the FHS. Also lots of flysprings using same method and TT work if you have one.
Front tuck- from a stand off a raised surface into a pit until you make it to your feet- use your arms for a quick snap to initiate the flip. Also lots of punching up to raised mats- and then when you are proficient at both drills, flipping up to 2 8 inchers. I always intro the front tuck this way, and have the athlete flipping up then working down to the floor and have had good success!
Hope this helps!