Stand in the gap in the flowers (or at a similar distance pre-peace), throw it to edge of falling platform, lower platform, then pick up rock before it hits the ground (do this by throwing your cap away from the rock or have y/x held from when you threw the rock)

The title's pretty self explanatory, but you use a backflip, divevault, spin throw, and right foot for trampoline.

Precise use of a Pokio when climbing the large walls in Bowser's Kingdom.