Take a friend and a stick and have each of you hold one end of the stick. Apply some tension and start to move with this in mind. First avoid getting hit or stabbed by the stick and afterwards try to “stick” and hit your partner with the stick. Move freely using your walking, your body and different tension and learn to create just enough tension to do the work. Start slowly in order to learn we are not in a race but learning together. Slowly add some swiftness to your work and make sure your breathing is in the right pace to help you move the tension out and remain free in your movement. Note how your hand is feeling and how your other arm is working. Pay attention.
Later on hold the stick in the middle (both of you) and repeat this drill.
There is much to learn and you can learn from every thing and every one. Smile and be humble.