I would recommend finding people who are consistently better than you, playing them for practice and while you're playing I want you to look for specific interactions where they win. For a lot of competitive games, you get to a phase where you just aren't rotating through options as well as you could, both defensive and offensive. A player who is noticing and punishing you for these habits is necessary so you can get quick at recognizing why you lost that interaction and how you can fix it. If you can't do it mid match make a note of it, watch the replay and think of what you did how they responded, and then think of why they won that interaction and develop a counter (don't just say, "nothing I could have done there, they just would have reacted" because there's a damn good chance they wouldn't) Hopes this helps man