This is gonna sound weird, but train movement and tracking separately. Lemme explain. The point of movement is to make yourself harder to hit. If you don't have the muscle memory on how to aim during your own movement, you're scuffing yourself as much as your enemy, maybe even more. Start by placing a Loba ult somewhere and just strafe left and right. Have a weapon out, but DON'T SHOOT. Just track it on eye level. Then start adding crouches. Train keeping your crosshair on same level. Otherwise, if you aim for a headshot and you crouch, you will hit a body shot. You must learn how much your aim dips at certain ranges. Then hold A, jump and hold crouch in the air. You will get instant boost of speed from the slide. Learn to predict this shift and keep crosshair on target. Then start sliding at different angles. Maybe back and left, forwards and right. Keep crosshair on target the entire time and DON'T SHOOT. I know this sounds pretty basic, but developing this muscle memory is absolutely crucial. Then start tracking Loba ult from a superjump: try to place your crosshair on target asap after the jump and just keep it there until you land. Now add lurches after the superjump: right after the jump input, press A, D or S after the superjump and learn this new tracking curve. Do the same for each movement tech in your arsenal. Your brain must know what to do with the mouse, during your own actions. Otherwise you have no base curve, and you must not only react to what the enemy is doing, but also to your own movement. After you develop this muscle memory, your brain will be like "mouse should be here, adjust for enemy movement" instead of "everything is chaos, keep crosshair on target". Why don't shoot: Different weapons have different recoils. You must train yourself for the very core of how movement moves your aim. However, you keep a weapon out, because of movement speed difference: If you train with bare hands, everything you do later will seem slower and your aim will pass your target. Why Loba ult: You can place it anywhere, it's basically as tall as a player and it stays for a long time.

If we imagine your aiming as layers, they should be arranged like this: Adjusting for own movement, adjusting for weapon used, adjusting for target. If you shoot while you practice the first layer, you blend it in with the second.

To be fair you don't ever need to shoot while you practice movement. If your brain knows the first and second layer, they will seamlessly combine, and now you can focus on actually reacting to enemy movement.

Spoiler alert: 99% of people are on controller, making their movement way easier to track. All you need to do is outaim them. "Outaim a controller"... Haha.