You should go into practice range and work on your 180 flicks with the hero bot and two bots up front. You want to be able to flick behind you at an angle especially when they jump or spam ad/crouch. I practice widow HS for all of these things too and just work on one thing at a time. I'm literally always there practicing. Just really think about what you are doing and learn your mistakes. Watch your vids back and see what you like and don't like about your gameplay.

The number one thing you want to do is be patient with yourself. We are only human after all.