nice Zidane technique:
match frames: sth about 300-400
turn frames:10
distance:100

Extendecs, abs,ankles, hips
raise shoulders
space x1
contract: hips, knees,abs,pecs,
extend elbow
lower shoulders
space x2
extend knees
space x3
extend hips
space x4
contract neck
space x2
and now wait and look on your ninja and ninja's back-->looks like turtle ;)

yes, i dont understand you, but i think its good idea

start putting hold all or relax all, it helps.