Sky Flips are another combination workout that brings together a sled flip and an explosive jump to build the fast twitch muscles in your legs. The starting sled flip works to activate and stress your leg muscles, and then the explosive, unloaded jumps require your quads, hamstrings, and calves to rapidly fire while fatigued. The idea of swapping between a weight-loaded move and an unloaded move follows the idea of practicing like you play -- very rarely will you be doing any explosive movements on the field without muscle fatigue present.
Why Sky Flips?
Sky Flips are an effective functional workout to build explosive muscle. One of the core ideas of weight training is to build muscle and increase performance when your muscles are under different amounts of stress. Sky Flips follow that principle within the same workout by combining a weight-loaded move with an unloaded one. The beauty of the unloaded jumps to finish each rep is that they have almost no point of failure -- as long as you can jump, you can continually build your fast twitch jumping muscles in your legs.
Incorporate other lower body sled workouts to vary the workout
Perform fast reps with multiple athletes alternating moves