Working on a new tighter grip for faster follow up shots for competition. Trying to decrease muzzle flip.
It's been about 6 months since you wrote that. How is progress? I've got a tip that helped me years ago and I teach it successfully, so I'll pass it along.
First, we know we can't eliminate recoil, rotation and flip. [See Newton, Isaac] More gun weight and less projectile momentum will help.
Main thing the shooter can do is get a good high grip and appropriate hand balance. Something like squeezing 25% to 35% with the trigger hand and the rest with stronger grip of support hand.
Then, for practice shoot at NO target, just a bare berm and concentrate on watching where the front site moves during firing and cycling. Watch the pattern of lift, rotation, and return. Get used to the gun's resonate tempo as it responds to your grip restoring the sight line. Your .45 will be different from your 9mm. A 1911 has a different pattern that a Glock .45 cal.
After a dozen of so shots of watching the sight movement, set up a target about 5-7 yds and shoot pairs w/ slowly increasing tempo. You will find a cadence that you can maintain pretty tight 2 shot groups.
Then get faster a tad as you find out how short of an interval will still allow you to keep your groups, not really tight, but with in an area that you'd need for self-defense applications. Say the 8" diameter down zero zone on an IDPA target. Paper plates are good. After you get your short distances down, increase the challenge by backing off bit by bit to 15 yds. Make mental notes about how fast you can shoot and keep the holes close enough together.
Have a friend act as an observer on some session to give you feedback.
Here is something to look forward to. After you find your first comfortable rhythm where the sight moves up [and to the side a tad] then back down below the target then up before the next bang... you will find a way to fire before the barrel goes below that target, almost w/out actually seeing that perfect sight picture. I can't type words that will explain it, but when I'm teaching I can tell the shooter, "OK, Bud. Here is what your cadence sounds like. CLAP.........CLAP.........CLAP. Now try it like CLAP....CLAP....CLAP while you are dragging the sight down thru the centerline of the target." Rinse, repeat.
If I can, I'll try to get a video of this. It would save a few hundred keystrokes and make more sense. Anybody out there write this better than I have?
Well, I checked a few videos online and shootingcoach explains it clearer than I did above.