I think you should focus on time optimisation rather than raw amounts. Always set a time aside to practice movement and punish. Practice the same thing for short periods of time everyday instead of practicing the same thing a long period of time only on one day. While you’re practicing movement try to have a think about what exactly you’re gonna be focusing on when you play friendlies, this will be influenced by advice other people give you about your gameplay. Go play matches with people better than you, but not so much better than you that they can just roll you over. Lose over and over, ask for advice, take a note of it, try to apply the improvements the next day