So here's a video for doing a single toss on rifle and I'll be uploading more on how to do doubles and triples and what not :)
This is just for beginners.
Don't forget to LOCK AND HOLD on count 8. That's what gets you prepared for the toss. Without a good dip, you're toss will not be good.

NOTE: Some instructors don't do dips for singles since its such a small toss. But go ahead and practice dipping to get the hang of it and then once you feel comfortable, try eliminating the dip. THIS IS ONLY FOR SINGLES.

Exercise:
Only go to the dip -- count 8 -- and hold there and evaluate yourself on how strong and fast your dip was (do this 5 times)
Do the dip and push out to the release point -- count 1 -- and HOLD it there. Use your muscles to squeeze the rifle at the release point. Check your pitch and evaluate yourself. (do this 5 times)
Do the dip and try for a toss. Remember to catch strong! (do this as many times as you need)

Comment for any other video suggestions or any questions you have :)

PRACTICE MAKES PERFECT