Take a chain and hold it tight between your hands in front of you and squat down. Listen to the chain sounds and try to keep it tight as the shoulders remain relaxed. Now roll forward and backwards and side to side as you keep the tightness of the chain and this will teach you to keep both tense and relax as you move and to place your body better according to what you have with you. Remember not to lean on your hands on the way down. It is the same as bending forward to hit. It means you are afraid to move your body in some direction (unless you do this on purpose) breath and relax from the feet up and see how the roll happens. Avoid trying to create something that is in your mind and note what you have already. This is a good way to avoid death.
Another drill is to hold the chain ends relaxed in both hands and walk in the squat moving with the breath and working to come closer to a friend who is listening. If he hears you you have to go all the way and start again. This is a way to relax and focus on the same time. Be aware of all your parts.