When light sparring I get told that I am too tense and I should relax. Like all my body and I am unsure how or why, if I force myself to relax I can't properly block or punch I don't how to explain it but here is an example.

If I firmly hold my two arms to my face to block the punch and when I do that I have to tense my muscles to hold them tightly otherwise if I relax the gloves will bounce back at me and feel the punch harder.

Also I am too slow compared to others, when I throw a jab my opponent will still be able to somehow punch me I just can't react fast enough to block a hook or a cross/jab in this situation.

Also I found I suck really bad at throwing a powerful kick in sparring but on the bag it works better.