Just a quick example of what proper punishment practice looks like. The idea:
Find a character you want to learn to punish better.
Pick one or two jab punishable moves.
Pick one or two launch punishable moves.
note: If you're very confident in your ability to perform the combo you can skip it, just punish and drop the combo. That way you'll be spending more time punishing instead of juggling. My ws2 punish recovers very slowly so I need to time my electric precisely, that's why I would usually stop the combo after the electric.
Pick one safe move that looks similar to one of the punishable moves to throw you off.
note: If you only pick punishable stuff you run the risk if autopiloting and pressing after every single move. In this example I've chosen Kazuya's f3 which is plus on block. I chose it because it's a very strong pressure tool and I need to learn to respect it's properties, so by practicing not doing anything against that move I learn not to mash after blocking that move. I also picked Kazuya's df1 because it looks pretty similar to df2.
Pick one or two slow low moves, eg. snake edge or something similar. And learn to low block and launch punish.
You can also pick strings that require a low parry or duck or sidestep. Or you can pick a series of attacks that require a specific reaction for example: Kazuya's f3 into another f3. If you backdash after the first f3 you can whiff punish the second one. This is not something you see often but I hope you get the idea. Or you can pick a grab, or multiple grabs.
Just make sure that in general the moves you picked will force you to choose a VARIETY of punishments. If all the moves require the same punish then you're not learning to differentiate.
When you start your practice only enable 2 moves and practice against those. As you get consistent start adding more moves one by one.
You might think you can learn punishment by just playing online, and you'd be right. But it takes way more time unless you find someone to consistently play against. When you fight against an eddy once per week for 4 matches, you don't have enough time to get used to the moves. Plus a decent player will use his punishable moves sparingly, thus even further reducing your exposure against the important moves. In 10 minutes lab practice you'll have the opportunity to punish a punishable move 150+ times, while in 10 mins of online play it's going to be a small fraction of that unless you're playing against a complete beginner, and even then you'll spend more time looking at the loading screen and intro animations instead of practicing punishment.
You don't want to spend your entire life in the lab practicing punishment either. It's just a very quick and EFFICIENT way to kickstart your punishment reactions to those moves and then you can get those reactions and stress test them online and further cultuvate them.
It takes time to get good at this, and it might feel very boring. I suggest you treat it like a minigame and believe me when I tell you that what you learn here will be VERY transferable to a real match. The more punishment you practice the easier it will become and the faster you'll learn new moves. Be consistent and slowly but surely you'll be blocking snake edges and breaking throws like the pros.
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