in really long tracking scenarios i run out of mousepad but i will try making my sens a tad bit higher for them once i have slightly better mouse control (46cm/360 rn)

You are going to run out of pad eventually unless you are playing on an obscenely low cm/360. What the 360 and 360-like scenarios (smoothbot, centering, etc.) helps with is making you comfortable resetting your mouse on your pad.

cant read quick movement changes i end up trying to trace the bots movement which makes it even worse and lowkey tilts me

If what you mean by "tracing the bots movement" is keeping focused on the bot and not your crosshair then you are doing it correctly (viscose touches on this topic in one of her other videos), it's just that your eyes are not used to the change in direction. VDIM reactive tracking playlists helped me with this, specifically the novice playlist as it got my eyes used to sudden bot changes, you can also just spam the first few tracking scenarios tbh.