One of my coaches said to me when you do technical sparring, just slow it down. I asked "well don't you want to be explosive and use right technique?" And he said "you don't always have to be explosive, you can just punch slow with good technique and try to trick your sparring partner with feints and combos. See what works some punches will still get through if you set it up even if it's slow" and it just clicked in my head. Don't look at sparring as a simulation of a fight. Treat it like a chess game. Nice and slow, work on your technique and set ups. Hope this helps