Sit down comfortably and start breathing with awareness. Start rolling on the ground moving your body with the breath and work on this idea alone: avoid placing one part of you on the ground and push/pull your body through it and work to move all your parts together as one to simply move without giving support to the ground. When you move rather than push against your movement will be free and natural and thus fast enough and right. Don’t worry about the speed. Work with the joy of breath.
This and more is a part of my DVD about natural movement. You can mail me for details at: email@example.com