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Random words and a sixty-second clock. The drill that actually builds flow — you cannot plan your way through it, which is the whole point.
Hit generate, start rapping before you have a plan, and do not stop when you stumble. Stopping is the habit you are trying to break — recovering mid-bar is the skill you are trying to build, and you only get it by staying in it while it is going badly.
Use every word before the clock runs out. It does not matter if the connection is absurd; forcing a link between unrelated things is exactly the muscle that makes live freestyling possible.
A topic lets you fall back on what you already have written in your head. Random nouns and verbs do not — they have no prepared answer attached, so your brain has to build the bridge in real time.
Start on easy until you can fill the minute without long gaps, then move up. Hard words are less rappable on purpose: fewer obvious rhymes, more work per bar.
Almost nobody does this and it is the fastest way to improve. You cannot hear your own timing while you are performing — the gaps feel shorter than they are, and the filler words are invisible from the inside.
One recording a week is enough. Listen once for rhythm, once for filler, then delete it. The point is the diagnosis, not the archive.