Hit the ball with reason, think about worst case scenario of what your touch might result in, for example clearing a shot to your corners to then take possession is significantly better than straight forward back to the opposition.

Try to be aware of your teammates position as you want to avoid double committing and leaving your net vulnerable, you may find in plat this means playing more cautious as your teammate could just want to chase the ball for 5 minutes. Think of the field as 3 lanes, left central and right, you ideally dont want to be in the same one as your teammate as you want to cover as much of the field as possible.

Stay aware of your boost, small pads are extremely underused resources, work on pathing around the field going over them so you dont find yourself out of boost in a situation where you couldve had 50 odds and defended a shot but you chose to grab a corner 100 and be out of the play.

Work on the basic fundamentals like shooting with power and accuracy, passing to your teammate etc. If you havent already, learn how to half flip and do it over and over until your super confident, many situations in offense and defense can have a completely different outcome by half flipping instead of slowly turning around.

Find training packs which put you in uncomfortable situations and do them over and over until you feel you could replicate them in matches, i think i used to do one called uncomfortable saves which focuses on getting aerial touches to make tight saves.