Ok... here goes.... I'm guessing from your post your main concern is self defense since you are interested in 7 yard groups. If I misunderstood... well... it sure wouldn't be the first time!
Now this is just me, others may practice differently for different reasons.
First of all, for self defense, groups don't count. COM hits count (COM is the middle of the biggest thing that can be seen). COM is (sometimes) a big area and anything that hits anywhere around that... hurts. Anything that hurts helps to induce the bad guy to stop doing what he is doing. Granted some hits in some places will stop the bad guy faster than others but still, all hits count. Having said that... trying to "target practice" for self defense won't help much during an up close, right now, do something to save your butt, situation so practicing for a nice tight group isn't going to be realistic.
So what would be realistic? All shots hitting somewhere in COM.... rapid fire. Rapid fire meaning emptying the magazine as fast as the trigger can be pulled. As for what to use as targets? Got any old shirts? Also, moving around while engaging the target would be more like real life.
Also, at least for self defense, bear in mind that most situations happen a whole lot closer than 7 yards... more like arm's length and a little beyond. At those close distances extending the arm/firearm to bring the sights into view will put the gun where the BG can grab it so shooting from close retention (close to body but not near the face) practice is helpful. That kind of shooting is generally called "instinctive" or "point" shooting... where the sights aren't used. Again, group size doesn't count but COM hits do.
Let me point out that during a close encounter of the self defense kind.... everything is going to be happening extremely fast... the bad guy isn't going to be standing still... hopefully you won't be standing still... it will probably be happening in bad lighting... and your adrenalin level will be so high the only thing on your mind will be survival... so worrying about groups just won't even be on the horizon. But COM hits... now that is what will be effective. Also, when the fecal matter hits the rotating air circulation device..... everyone defaults to what they trained themselves to do the most. If a person trains for target shooting that is how they will respond (I've seen this very often from our club's pistol team members when they go through our self defense "Hogan's Alley". They freeze in a target shooting stance with gun presented just like they do on the target line at every pistol match. And it takes entirely too long for them to realize they needed to do something.... 30 seconds ago.) But if a person trains for responding in many different ways for many different scenarios... they will respond quickly and in a defensive manner.
Distances beyond 7 yards is no longer considered self defense but is more like target shooting. The sights are able to be used and the group size depends a great deal on the skill of the shooter. Target shooting at any distance is great fun but target shooting skills won't help, and can hinder, for self defense.
I love target shooting with all my firearms... but also spend plenty of time practicing self defense too.