For ABD:
Best way to get it is to picture yourself falling down. Picture falling backwards, forwards on the side. Try to get up and physically do it and take note of what body parts you are moving and manipulating, manipulating as in toribash terms(rotating chest, contracting pec, holding elbow).
Then you are able to know how to catch yourself and move yourself. We do TB concepts every moment of our lives(except sleep), because of the movements and body parts.
Also understand the frames.
Also its best to balance TB with other things. Don't put your in real life goals aside for this game, not worth it. Keep in mind, be productive.
Anyways, practicing that way of play will improve your game drastically. You're welcome.