i'm randomly throwing out one of my favorite free pieces of equipment drills.
- go grocery shopping at two in the morning, when the aisles are empty and no one cares if you're a little odd. use a cart. pick one that rolls pretty straight.
- put some groceries in your cart.
- while you're doing the rest of your shopping, pull the cart back at yourself hard and fast, root, and bounce the handbar of the cart off your dantien. absorb and issue thus, and see how fast and far you can make your cart roll away.
- either see how far and fast down the aisle you have bounced the cart with your dantien, or catch it with both hands just as it's about to roll out of reach, and repeat.