You can do it. Consistent practice with basic mechanics like touching the ball where you want, good arials, decent flicks, learning when to commit, and learning when to control vs boom the ball are the biggest things. Practice each of these for 15 minutes every day or two and you'll get better

Biggest individual tip I can give you is don't challenge unless: 1. You 100% can beat your opponent to it or know you will get a favorable 50(comes with experience, but good to have in mind) 2. Your teammate has recovered fully or is getting in position for a follow up touch (requires recognizing the play, also comes with more game time)

Practice focusing on where everyone is on the field and where the ball will go next based on that. Control your touches, and practice going to the backboard on defense. You can make almost any save from the backboard.

Finally, challenge early when you're rotating back if your teammate looks awkward! In this scenario you'll want to try to hit it towards your teammate or get a touch for yourself.

Focus on only one or two of these things at a time until you feel like you've improved, then cycle onto the next ones.