Practicing Uchikomi (Judo throw drills) improves throwing skills.
Rubber band uchikomi:
Rubber band uchikomi is a real simple way to improve your muscle memory for throws. All you need is a rubber band or even a BJJ/Judo belt which you wrap around a pole or door handle.
The two ends of the band represent your opponents’ lapel and sleeve. You can add special grip trainers at the end of the elastic band to mimic grips.
Here are some great uchikomi and BJJ drills using the elastic bands:
