The more we learn the easier and simpler things become. To make this leap simply think of the purpose of what you are doing and pay attention. When you think and pay attention you stay calm and attentive.
Take for example the static push up. People do this for “core” power and that is all they get from this because that is their intention. If you are clean of intention you are free to receive whichever gift the drill or person have for you. The same goes for an attack. All attacks have openings and tension in it and if you are calm using your breath you will see or feel those as well as the danger.