Stand a step away from a way and push yourself with your feet on the ground toward the wall, place your hands or fists on the wall and absorb the push and use the movement to send yourself off the wall adding move power to the movement so you move your feet as a result of it. Do this drill from all directions and using one arm as well placing it high and low to see how your mind and body deals with it and than do this as you relax your feet and see how this changes the drill and how you can move more freely.

Knowledge comes from thoughtful practice.