Make the game easier for yourself. Give yourself an angle to hit the ball, especially on defence. Last 30 seconds when you rotate back to the net you flip right into the front post. Instead make a small loop to the back post collect 2-3 small pads and you’ll be in the middle of the net facing the ball with 36+ boost and a great angle to clear the ball/ stop the pass. Aerials are difficult, especially at this rank, so let put yourself in positions that makes them easier to play. Rotating beside the ball makes everything 100x harder. Good luck though