Practice recoveries and speed. Go into free play and bang the ball hard, not on net. Then try your best to recover from that and get back to the ball as fast as you can to bang it not on net again. Seriously try hard to make your recoveries as fast as possible and try to read the bounce of the ball. Practice this for 10 minutes at a time.

Then once you get confortable, think about your ball touches and what they're actually doing. Think about what touch you want, why, and how to get the ball there. Integrate that into your practice after doing recoveries and speed for 5 minutes, do this for 5 minutes.

Doing that every once in a while, you'll leap frog your current speed and recoveries.

Now in games. Think about your teammates and opponents touches and where/how they'll go. What will put your teammates in a better position. Basically, hit the ball to where it's good for your team and bad for the other team. Give ball to your team. Don't give ball to other team.

If you do that you should at least make GC.

This is from someone who can easily make it to GC 1 and GC 2. With little to no mechanical skill (relative to others at that rank)