Re: Jo tsuki
Go tsuki a telephone pole.
That will give you some feedback on how much power you are delivering on target and how congruent your body is in handling force back along that vector. Another one is to tsuki and freeze at the end, then have a partner apply force back along the jo and see how you do with that. Try both of the styles you are curious about and see what you come up with.
I think that one of the most basic fundamentals (there is a whole lot going on in a jo tsuki) is aligning the bones of the forearm with the shaft of the jo. The photo of Goto sensei above shows this.