Another small practice video -
A couple notes - the Paul Gilbert 4 note lick, starting on an upstroke, is actually kind of useful for getting the feel of the wrist motion isolated in a particular way. What I’m trying to focus on is letting my arm relax into downstrokes, and flex into upstrokes. This gives a bit of a bouncing feeling, but it continues to feel more controlled.
I have to get just the right amount of supination in my arm, which involved a lot of experimentation with leaning, slightly different angles even when I know the form is wrong etc. but I know when I have it because when it feels like I’m relaxing my wrist it falls into 2 position and escapes on the downstroke, and I’m able to flex right at that point and bounce my pick above the lower string, let it drop etc. and get a rhythm that I keep pushing faster until I mess up, or loose the feeling due to tension. Then I work on getting it back.
I think a descending string change on an upstroke is pretty awkward for me, for whatever reason, and needs to be really hammered into muscle memory. My hand seems to want to trick me into either economy picking the high note or otherwise get me starting on an upstroke on the first low note again one way or another.
Splitting the one note per string runs into ascending and descending halves also seems beneficial, and kind of indicates a problem changing direction.
I’m thinking both issues may be due to the massive amount of time I’ve spent on sweep picking where I’m always pronated when descending and supinated when ascending. I’m recently switched to sweeping with my palm anchored and moving more from the wrist, with some thumb helper movement, which I find to be pretty stable and a solid alternative so I can keep form for both sweeping and alternate picking.