What are the dos and donts on this? I tend to just clown around in my garden and really feel the effects. What does it improve?
Don't clown around if you are wanting to get improvement. Concentrate on footwork, keeping your guard up, proper punching technique. Just don't throw hard punches with nothing to hit since it is possible to over-extend and get some joint problems in the elbows. Done properly, it improves the above and helps in conditioning.
My footwork is mostly used for footwork and didn't maneuvers involving it combined with head movement
work on technique first...and try not to be a clown. you'll get what you put into it...did you work speed, balance, conditioning, overall ability, rhythm, defense [slip,parry], or offense?.......Try focusing on one or two per round for four rounds. This is the time to make sure you are snapping punches, covering your chin with your shoulder as you punch, keeping your other hand up, tightening up defense. If you are just beginning [newbie] use a mirror to catch your flaws and correct them before anyone can exploit you. dos: speed and technique don't: power power comes from speed and technique, -or- my personal favorite, the heavy bag.