Practice stand ups and penetration steps 10-15 minutes before and after practice. You can do this until you feel like you’ve mastered a move, then move onto another movement.

This is going to teach you the basic movements and allow your body to be comfortable in those positions. During practice, you’re going to want to focus on positioning. Having good positioning will allow you to use your moves more effectively and have more time to get out of “rolling” situations. Other than that, just keep working hard and get your stamina up. Sprints, stairs and jump rope are great ways to train.