Select text and put over it; the old text drops into the unnamed register.
4 drills
Replace a word with a yank: Yank the word under the cursor, then replace the placeholder on the next line with it: select the placeholder in Visual mode and press p.
Replace a line with Vp: The last line is stale. Replace it with a copy of the first line: yy the good one, go to the stale one, then Vp.
Swap two words with de, p and P: Swap the word under the cursor with the other word that trades places in the target. Cut the first with de, select the second and p, then go back and P.
Same text, many places: Visual P: Yank the word under the cursor and stamp it over every placeholder. Visual P replaces without touching the register, so the same word goes in each time. (. is switched off for this drill.)