I've been trying to improve on my stiffnes.

I couldn't find a way to throw it back in catch so I just stopped.

Catch - Just contract your elbow, try to land on your feet by contracting/extending hips and adjusting ABS and some other stuff maybe, aim towards uke with your shoulder and pecs and extend elbow. Then just start shift+spacing and watching the ghost, at the right moment let go.

i edited ure move but used the same starter

Yours is alot better.