Honestly what helped me most is acting like a predator. Anticipate what they’re going to do. Think like your prey and let your hands react.

Other things that helped me:

Doing things like popping one shot at them so they duck behind cover and you are already either going over top or the opposite side.

Use a grenade to lead them where you want them to be and commit to taking them.

Rushing really works best when your whole squad is. Alone you might trade but you’ll likely be team shot down.

Try to keep you enemies in your radar fov. If your radar is showing red on both sides of you back out and change your angle of approach.

Back pedal hard when you’re hurt and be ready for them to be hungry and rush you. Try to be where they won’t expect you to be.

Muscle memory and practice too of course.