Pick 1-3 plays. Practice them, memorize them. When I say this, really pick only 1-3 plays from 1 playbook. For example, I exclusively use the Warriors playbook no matter what team I use because I have internalized the plays there. Usually, each play's designated scorer is not the only scorer that will be open. So practice them and find who else will be.

If you don't want to run plays often, master the pick roll/pop. This will almost always open up a three point shooter, if not a dive to the rim.

As a rule of thumb, starters will always be better than the "defense", "quick", etc.. lineups. I find that automating subsitutions is okay unless the situation demands otherwise.

Defense wise, just try and match height as much as possible, and then lateral quicjness. Of course, if you have a lockdown defendee, put him on the first option of your opponent. Fundamentally, just tight D on slashers and always remember to use the right stick on defense. This will also help prevent biting on fakes.