When I was animating for the Parkour collab I found out my movements were hard to keep up with..so I made something to see what I was doing wrong.
http://mraznbuddy.deviantart.com/art/15-minutes-warm-up-81734661
took me 15 minutes but it looks ok to me..

...ok bump.
maybe this will amaze u
http://www.antiup.net/view.php?id=17519164762run.swf

Both were very smooth. The blur in the second looked cool. Overall good.