Use a hard floor and place a bag or a partner on the floor in your path. Close your eyes and walk toward it and when you make contact keep moving and if you must roll. Do this a few times and tense and relax your legs to make sure you don’t stress the work. Now tense up one of your limbs and do the same drill or roll on a voice command like a hand clap and see how you fare this drill. Work on all limbs and than on the neck and learn to work around and through tightness on the ground. After this drill lie on the ground and roll back and forth taking away movement either in your hips or shoulders and again see how you find a way to do the work. Keep breathing.