Here is a video of some free-form exercise against a wooden pell. Similar to ‘shadowboxing’, but with a target to practice control, focus and distance.
The use of the pell is something that is beginning to be common knowledge in Western Martial Art circles, but for those new to the exercise, the idea is not to hit the pell hard, but rather to make sure that all touches to the pell are light and controlled. Anyone can hit hard, but to hit with precision and control takes practice.
Videoing such work is an excellent way of following your progress and spotting areas that need improvement.
If you have problems with the video, try the Youtube version.