One lesson from golf that applies to your practice is “practice slow”
When I play golf I have a tendency to try to do a perfect shot every time. The result is that I slice the ball. Sometimes I have a great shot, but most often I am in the rough or worse.
If you have the technique right, the ball goes further than you think.
If I simply try to shoot at 50% to 75% of a full swing I will not go as far but it will be more accurate. In the long term, it is a much more effective strategy.
It is the same for your practice. Determine the technique or right way to do things, and then do it slowly according to the technique. Then you can slowly speed up.