Practicing Techniques

I've read countless articles and lessons about perfect practice technique. But I haven't really found any that will give me examples of this.
The articles say that if you don't practice right, the damage will be done, and you will only be able to reacha certain point and then you'll have to start over with perfect practice.
Can anybody give me a link to a good free lesson on this?
Or give me some advice?
:D

thanks a bunch
i have been to stetina.com, but i didn't see the practice tips on there