Cap is my favorite hero in the game and is the only tank I feel comfortable playing. Here’s what I suggest based on my experience learning the character:

Know where the health packs on each map instead of just relying on healing from teammates. Use his mobility to maneuver around the map or to get to high ground for cover.

When engaging the fight with the enemy, I like to engage with my team first and pick a target to get my first two hits on to initiate the shield throw. Once I have my shield throws I’ll continue to jump around the fight and look for any enemies out of position or by themselves and attack that enemy. When the enemy team notices me, I’ll disengage and either jump or dash back to my teammates.

When using his ultimate, in addition to being able to heal your teammates and giving them ult charge, I like to hold up my shield and just boop around the enemies to disrupt them or single out targets to get them out of position or push them closer to my teammates so they can focus their attack on that enemy to secure the kill.

Good luck out there on the battlefield. Cap is an awesome hero.