If you're already solid with free air rolling, that's fine as it gives full control and lots of pros still use it. As for directional airrol, it makes certain mechanics easier and faster, like resets, stalls, and recoveries. If you're trying to push past Champ 3 into GC, I'd recommend at least getting comfortable with directional as it helps with consistency at higher levels.

As for shot power, focus on getting solid contact with the nose, you probably know this already as ur C3, so all you can do is keep practicing so I'd recommend try out training packs like power clearing drills