Pj Luhanga

There are many moving parts when it comes to defense

The eyes being a big one, because it's natural to blink as a reflex or to brace for impact.

However that is one of your first lines of defense to identify the danger, so being able to train yourself to keep your eyes open for a good number of seconds in an exchange goes a long way.

Next is you balance and positioning, stand still for too long you just might end up being a heavy bag. No when to deny space by either moving out of the way or taking the space away altogether.

Obviously there is more to this but seeing what can happen within 20 seconds is always worth ones time.

Padwork doesn't need to be fancy
It needs to serve a purpose
Offensively or defensively
Especially if you're working on specific things
Plan it out, act, see what worked and what didn't
Rinse and repeat