Hit it from several angles. Watch videos on defense posture and start tailoring some exercises you can do without any equipment. A choice opposing pair are putting your feet on something with your spine quite angled - way more butt up and hands, pushing out but UP like someone trying to double hand pop a volleyball over a net, and then the one behind that is to get two chairs or objects of equal height and do what are called dips. Put your hands out to the side, on these objects, and either lift your lets or let your heels remain at the floor - and start doing these dipping lifts and listen - also, do some where your feet are on something and and the very tips of your elbows are on the two chairs, as well as your forearms, and try to do these sorta 'fly' exercises - where you push your elbows forward and try to make all your shoulder/chest muscles accept this motion lifting your upper body and then drop where you are facing the ground but your elbows are out sorta behind you- and then roll up lifting the body again, using the tip of your elbows and forearms only to grip the edges of the chairs.
Something else is to watch ''head motion'' videos and try desperately to believe in the fact that if you CAN keep on ducking and turning your head and just plain dodging - a LOTTA people slow down on the attack FAST and they start changing up - having to GRAB you then try to power punch a lotta times, cause they sense their power level falling - well - when you get good enough at ducking stuff in motion that MOST people can't hit you just sorta hand slapping your temples, etc - you're a LONG ways away from where you used to stand in the ''likely to get caught'' standings, in any given room.
DUCKING and sorta PREDICTING right, another human being, is a full art unto itself so remind yourself this a lot and try to find things to practice popping. If you have a private trail or yard with trees that have limbs hand down, put up paracord or other rope and tie a knot in it about eye height and try to kick it with one foot, then the other for full sessions at times - 30 minutes or so.
I don't have many posts here but if you can find my other ones they're talking to a guy asking how to start training alone and I told him about how to use a jab ball - the ball with elastic and a headband - not like a boxer. Not like a boxer but like someone using it to give themselves very fast accurate hands, using the elastic on the ball to throw it out and then responding to this rebound by flurrying it in two and three punch flurries QUITE fast. You're not doing it so you can so-called ''be good'' you're are doing that but - you're conditioning your brain to go from damned near zero, to one, two or three punches with ONE hand inside about a second - then you grab the thing.
I'm gonna also explain to you something that you can do if you don't have older brothers to show you how to act. There is a type of traits inventory called the Myers-Briggs Traits Inventory and it is the most ingenious personality development and understanding tool ever developed. It was developed by a woman, a teacher, and her daughter in law and they ask questions and put your personality into a set of abbreviated letters that you then go look up and you read about yourself.
I for instance am what is initialed an INTJ. This is called an Introverted iNtuitive, Thinking, Judging personality and this is way, WAY more complicated than a fighting commentary post but basically there are introverts and there are extroverts, and some people are ENTJs and that's Extroverted, iNtuitive, Thinking, Judging personality.
The EXTROVERT type of any of these, answers questions differently than the introvert. And a lot of people find being an introvert kind of fun - they like to think long - and do right so they LIKE to think a lot of times, rather than talk, to take IN information rather than send signals OUT.
Take the MBTI assessment it's free, invest some time and check me here - and see what kind of letters pop up for you then GOOGLE that TYPE and READ about yourself. And when you do and notice you're INTROVERT trait possessive - READ what the EXTROVERTS answer to the same questions to come up with an EXTROVERT personality - and learn to put these traits on for temporary time frames like in some activity - and then just turn it back off.
The two most in demand types are ENTJs and INTJs. These are the people often hired to run very important, 'no failing allowed' projects, many Fortune 100 companies use MBTI personality inventory to find out who someone ACTUALLY is.
People like the CIA, the FBI, all these high security alphabet letter orgs, and finance places where they need to KNOW - they all use MBTI.
So check this out. Whatever personality you do turn out to be now, at this time of your life, READ about the ENTJs and INTJs and try be able to remember the answers, these two types give, to questions, and learn to think like and act like someone of a different, highly competent personality type that's extroverted so you can coach yourself in answering questions the way certain people do.
In your own case of course your'e really introverted. So you'll study your own type AND the Extroverted version and start trying to be more like THAT.
And at the same time remember the top decision makers sought in the world are ENTJs and try to invest your mind in learning to think and act, react, more like THAT.
The posts I wrote for the jab/reflex ball are probably pretty important for you since you have no brothers.
Something else I didn't include there, is for you to get some elastic or paracord with a bungee cord and hang a tennis ball vertically from maybe a door and a weight and just snap punches at this.
Another one is to do this same sort of rig, but put it horizontally across your room with a couple of drywall screws and maybe a washer into a couple of wall studs - so that the ball in the middle is about eye height for you and practice, actually WATCHING videos or tv and at the same time, swiftly snapping and punching that around.
Watch a guy named Ryan Garcia. He uses elastic a lot to improve high speed and ever increasing power as the exercise finishes.
Another thing about these exercising elastics is they're very cheap at a dollar store and work just like the high dollar ones. You can also use kinda lighter weights on your bar if you have a weight bar - and using the elastics you can make the extensions get ever more difficult.
Another thing with the elastic work out bands is to thread them through the center and two side belt loops on your pants, grab the ends, and do your bag punching with the elastic, and if you hang a double end tennis ball vertical and horizontal in your room you can use the elastic with THAT.
The reason I mention Ryan is cause he's a very good but pretty much self trained boxer. Watch how he acts; watch what he does with his body and try to replicate this fast-hands, head and hands moving back and forth in front of the person when not physically punching.
If nothing else hang a tennis ball from a rope with no elastic bungee but the bungee is a HUGE difference cause if your hand catches it there's not this big jerk on the anchors rattling the house.
The good thing about the double end balls like that with a bungee at each anchor is it's sO quiet. No matter HOW hard you're striking it's VERY low noise and almost NO vibration and ESPECIALLY when they're put horizontally, they can be quite hard to hit.
Practice jumping from one side to the other, one side to the other, in all your work you can bring yourself to do it in.
If you do have a few trusted friends, ask them to please help you spar and tell them sorta confiding that you don't need someone to strike - you need someone that you can duck most of the time. Practice moving your head and jumping around rather than letting them say... open fingertips to the head type stuff where their speed is high, their power is low, and try to keep your arms UP but NOT really use them THAT much - doing what's called SLIPPING which is where you get into it and RIGHT before he hits you - you just GIVE way so HE has to STOP his OWN punch. This tires people out having to stop their own punches so it not only keeps you NOT knocked out - it tires the other person out, fast.
Watch videos, tutorials on different martial arts associated with striking. Grappling is okay but you can self-teach striking a dash easier cause you need no sparring partner.
Good luck with your attempts to stand up for yourself without the nerves. It's one of those things that if you're gonna self train, a grip of it is simply learning to live - to relax and thrive in - competitive environments and this means, competing fairly and firmly with yourself inside. When you exercise and start to do things, think 'how long would this take an ape to learn in a zoo' type timeframes - ask yourself how long the human animal really is likely to need to achieve something Be forgiving of yourself on one hand, but firm with yourself on the other.
Something else you should look up is the process called ''Self-Scripting.'' Since the beginning of human thought, European and Asian philosophy has sought to answer questions about how a man or woman trains him/herself to be one of these 'right on-the-money a lot' types who simply perceive the world in a very much more detailed way - and yet handle it at lightning speeds. For sports, for leadership in emergencies or just dangerous activities, people need to be able to be taught - how to think. FOR a specific ENVIRONMENT. Well this is the science of Self Scripting. What you do is analyze whatever some little thing, or big concept is - and you actively think about this, and ask yourself- well you sorta TEACH yourself how to boil what EVER it is - down to a phrase - a SCRIPT - from two to six syllables long. Some inner self command to keep going and not flag out mentally is what you're a lotta the time gonna be developing and this scripting when you read about it, and learn what to do, is VERY powerful because you learn to develop scripts you can mentally repeat with steps, with combinations of moves, to give them a sense of disciplined application.
Ask your dad to hold pads for you. Kinda grease him up a little bit about it and get him involved in WATCHING you LEARN to TRAIN your SELF. Listen I don't mean this in a mean way ok? Hey. If he's gonna be around, he's gonna be involved, so - tell yourself - you'll always view yourself through what COULD be his lens of criticism and use this to EXCEL. It's difficult to do, to try to do this with your dad but - you NEED a SENSE that you've gotta COMPETE cause - that's just how tha F***n WorLD is, and... it's a drag, but then again even eagles gotta lift themselves and dinner up out of the lake or off the ground.
Something else to do is when you can - look up - and learn to look up what you want in this - ''silent subliminal'' and some traits like ''good leader'' and ''good follower'' and ''martial artist'' and ''good at analyzing'' ''super athlete'' and figure out which ones are truly silent - and open four or five tabs at a time, with these things going on ''loop.'' Turn the resolution down so you don't swallow your home's internet connections whole, and put them on and LEAVE them on as if - you have that sorta ex marine instructor uncle Joe trying to help you: but really it's just you. People have GOOD luck with this technique cause it fits so well into ''self scripting.'' Your imaginary uncle who was the marine instructor, keeps ''repeating these short, rhythmic scripts.''
Finally, one last bit of advice. Go to a dollar store and get a $12.00 real large-size paper dictionary - and get about 10 or 15 pieces of paper as book marks and space them mostly evenly in the book, and EVERY day, make yourself READ several pages outta that dam**d dictionary. One of the reasons for this is that - when you're trying to change your mind, the way it thinks? How did it get where it is? It got there by thinking the thoughts, with the WORDS you USE in a repetitive manner and when you consciously start trying to learn and sorta memorize, a WHOLE bunch of words, this way?
It VASTLY enhances your ability to THINK NEW THOUGHTS as a MODE that comes easily and rather fluently. When you're just REARRANGING the vocabulary you sorta prefer, and AUTO-SCRIPT with - you do these whether you realize it or not - when you're just REARRANGING these things, what happens is as time goes on and very similar forces are directing/deflecting you - you intuitively, instinctively, RE- arrange BACK to what seemed before - to be the HIGHEST SPEED, LOWEST DRAG way to THINK in life. You see what I'm saying here?
You actually need to fill your head with a whole bunch of new words, so that your OLD scripts, can't occupy as much of your thinking space. Your thinking time. When you want to generate NEW self instruction, having this flood of words in your brain LITERALLY gives you NEW ways to think.
This is a REAL thing: if you don't ignore it you're gonna be a LOT better off no matter what. The good thing about the paper book is you can COMPLETELY insulate yourself from you, drifting off and thinking the same old LaH LaH LaH Lahs, that you LOVE to THINK about - but which somehow or other - are the very thought processes that have you feeling and BEING, psychologically stuck about just what to do.
So that's a wall of text and I plan to stand behind it 100% until someone says 'oH HeLL nO' at which time I intend to capitulate completely and declare that ''I wanted people to like me !! I made it all uP !!"
LoL. Good luck.
