In an effort to find my own quick work flow for animation that's efficient and quick... I've been playing around with my video reference options. And I've found a frame rate/setting using Cam Studio that breaks up the video so that it looks like rough blocking (only key frames every 29 frames) so it shows the main poses and it helps to, at least for me and my understanding, to better break down the movement. Since when it runs at full speed its harder for me to see what part of the body is leading the movement.
This allows me to see right off the bat what moves when, when it stops, and what is offset. At least, this is a step closer to easier understanding of the breakdown of movement for me.
Here's the default settings to normal video playback.
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