Anticipation

Lets do a simple shot with Anticipation, using our previous shot in Overlapping Action post.
First we'll look at frames 6 and 18, our moving holds. Lets, by using MMB drag-n-drop, restore rigid holds on both sides of the shot. Then, by selecting both Arrows, turn them "away" at frame 6 and over-turn at frame 18.We have created Anticipation (frames 1-6) and Overshoot (frames 18-24).

Now it gets interesting. First, we need to recall that frames 1, 6, 18 and 24 are Extremes. Frame 12 is Breakdown. Time to remember simple rule: "Every movement consists of 2 Extremes, 1 Breakdown, and a few In-betweens.
Let's insert Breakdowns between 1-6 and 18-24.

Before working with additional Breakdowns, let's look at the playblast. Doesn't look so bad, but we can add some improvements.

Let us mess with Breakdown on frame 4. To make it feel better I grabbed Extreme on frame6 and moved it to frame7. So my Breakdown is in the middle. Again, circled is the area of my work. I "sped up" Blue arrow and slowed down Red. This way I created Overlapping action not only in the main movement (frame 12) but in the Anticipation as well.

Same thing we can do in the Overshoot Breakdown, frame 21. I sped up Blue Arrow and slowed down Red (to keep it always move after the Blue, dragging behind).  Let's look at it.

Playblast of finished Action is here. We're done.