still scratching my head with the whole thing (*could be lice or dry scalp*). i have been going for the simple approach. arms manage the up-n-down, since we do that sort of things all the time such as picking up spoon, fork, knifes, chopsticks, coffee, wife, kids, ... etc. if i go with that then i pretty much practiced all the time, well, at least when i am awake. also legs and hips also good at going up-n-down too so lets use that. then you have the horizontal plane, where you legs, hips, waist turn and moving about. you do that all the time too, so why not use that. also since i eat and crap on a regular basis, i would use the middle for store and release model. just a simple approach from a simple person.