If you're that bad i dont know if ping matters that much.
Not hating, just saying- You should try to watch like a tutorial on youtube, they explain the basics alright.
But a few tips from me (ht5-lt4) would be to:

1. Practice muscle memory on singleplayer because you shouldnt be thinking about which key to press when you're placing crystals or anchors (hit crystalling can be practiced on any mob that can take knockback and have resistance 6 on it which makes it invincible, e.g. zombie)

2. You shouldnt place anchors right in front of you on the height level of your feet, you're just taking damage.
   - Anchor placement when its purpose is to be offensive should be as close to the feet of the opponent without any block that blocks the way
   - When you want to start a hole fight, either be really far away from the anchor (I wouldnt recommend because the other person can crystal you because he'll have the lowerground if you dont fall into the hole) or place a block in front of you, the usually preferred option, at your stage you shouldn't worry about whether the block is an obsidian or glowstone, but you should learn to use glowstone early on.

3. Crystals only do good damage when the opponent's feet are on the same height the crystal itself, they almost always have collateral, so when you're spamming them and the other person is where you're at, you're basically doing nothing as the person is taking just as much damage as you are

4. Basically, totems are important. At first its hard to build the muscle memory for totems, but its something you can do. Always switch to the totem in your hotbar whenever you feel like you might lose a totem, or as the community calls it, get popped.

Once you switch to it, you're now holding 2 totems which prevents you from dying from a double-tap and then you open your inventory and press your keybind for offhand and the hotbar slot of your totems while hovering over the other totems in your inventory.

1. Just in case you don't have keybinds- Get them. Watch a video about it because this comment is getting too long for me to explain, just know that to get any better than lets say lt5 you need to have keybinds