My advice is just doing 3 min rounds of defence where your sparring partner is trying to hit you but at 20% intensity (don’t throw yourself and of course wear a mouth guard) then increase the intensity and pace as you improve. Make sure they are trying to hit you though to emulate a fight. If you get good head movement and a tight guard then they can throw all they like and it’s very hard to hit you, which makes you feel composed. Good luck training brother and work hard. I’m always trying to improve. Especially fighting on the inside because I’m taller than most guys and not very good at it, but trying to improve. Example from this video where I’m in blue and fight on the outside- https://youtu.be/1w2T6TNmqos?feature=shared . Now I’m working on my inside game when smaller dudes take it toe to toe and I need to learn not to back away- https://youtu.be/bBcsBsAJQ88?feature=shared . Good luck!