I usually threw the tail onto the tramp and released the main as I was coming in for a tack (just natural movement of mainsheet with body) and cleated it as I got onto the tramp. Slid across to other side.
Hooked-up and pull sheet on with body movement as I swung out onto trap.

Keeping the sheets tidy is another matter but they need to the correct length and the flicking technique will come with practice.