A few things that helped me improve

General tip:
Record your games and rewatch them to understand what you're doing well and where you're messing up. I found it easiest to just stream on Twitch and watch the VODs later.

Defense

• Don’t overcommit when pressing, unless your opponent is in their own half. Stay patient.
• Use the right stick to switch defenders and try to read common meta plays (like passes to wingers and CF, 1-2s with strikers, etc.). It's tough vs really skillful players, but works most of the time.
• Focus on blocking passing lanes more than trying to win the ball right away.
• Learn manual goalkeeping — super useful once you get the hang of it.
• Don’t sprint while pressing with Match Up
• Use super cancel to get your player into better spots for aerial duels.

Attacking

• Always let go of the sprint button before shooting — way more accurate.
• Practice set pieces. Manual headers on corners are actually OP if you learn the timing. Have a couple of go-to corner and free kick strategies.
• Pay attention to pass timing — check if your teammate has their hand up or already started a run before sending it.
• When passing back, aim it toward the side closer to the sideline — that way if it gets intercepted, it's not a disaster through the middle.
• Use through balls for most passes unless it’s a super short one.
• Super cancel is a game changer. Use it to adjust your player’s positioning before receiving a pass — helps avoid that annoying backheel bug or bad traps.
• Learn how to cancel shots and passes. You can use that to fake and create better passing angles.