Hello! For flow I'd suggest you try doing quick gesture drawings instead of detailed renderings. Give yourself 30 seconds or so, but no more than 1 minute. Lay down strong lines to show the general movement of the figure and don't do a lot of short strokes, draw long flowing lines. As for lighting I'd suggest a similar approach, that is, start small. Once you have your basic figure drawn, block in simple shadows, not too dark and not too light, just one uniform value. Really try to find where the shadows fall but don't go fully into detail yet. Once you lay those down you can work on the mid tone shadows and make a distinction betweeen the more diffused shadow edges and the sharp ones. Then you can go in with the darker values to create contrast. Remember, it's all about practice and constistency!! Hope that helped and lets work hard :D
