Tension is a form of movement in stasis
With two or more partners choose the target man (or woman) and have all the partners walk into him in straight lines. Do a few minutes of this for each one as he evades getting hit by moving with the body and using both eyes to navigate and choose where you want to be.
Follow this by adding either a hit from the legs or arms or both and again you simply evade.
Now we add to this two things. One is that you will place one hand in your pocket or in your belt and you treat it as injures and unable to work (although you can also swing with injured limbs if the situation is dire enough) And two is that you close the eye on the same side of the injured arm. This will place you in a situation where you will see things when it is closer than before and you will have to move your body to respond. Work through this drill more than once to let you bring yourself back from the first state of disorientation and learn to move effectively with your body movement (walking and angles) to allow you to see more with what you have.
Go to the usual push up position on the fists and tense and relax your body in parts and in waves. Remember to align the neck and head and to feel the body rather than remote control it with your eyes. Now go to half hight so the elbows are at 90 degrees. from this position slowly lift one arm relaxed from the ground and than when it is pointing upwards slowly raise your body up as well. This is a relaxation and awareness drill to learn to move from the body and letting the breath lead you under some tension. It is good to modify the idea to your type of personality and what is your focus at the moment.
Lie down with your face up and close your eyes. Have a friend push the tips of his fingers or his fist into your face or throat and you work to keep breathing and move when you feel you must. Do this a few times and change roles. Now do this with one hand pressing on the body and the other on the face and again move to survive without disturbing the hand on the body.
Move to a kneeling position and have him put one hand to keep you in place like on the back of the neck and another pushing into your face and do this when he is facing your back as well. Move to standing and repeat the drill and slowly make it a walking drill where you need to move with your body to avoid harm as he walks to you and gives you a fist to the face. Remember to keep aware of your breathing and tension and to move slow enough to learn from the drill. Laugh it helps.
Take a stick and sit down with your legs straight in front of you. Place the stick where your thighs meet the stomach and find a way to keep the stick in this position as you move to sitting on your shins, standing only your feet and back to the ground. There is much to learn from giving yourself two positions and finding ways between them. It is good to explore this change in different ways in order to find your best for that moment and to clean yourself from inner limitations. The same can be done with a partner giving you limitations such as placing the stick in your way as you walk with your eyes closed and this will increase your relaxation and awareness without creating fear. Move in a pace you learn from.