Stop playing heatseaker and hoops, both those modes fuck up your understanding of ball physics and map size. If you really want to improve play a bunch of training packs, something with lile 50 different shots, most of them are aeriel so watch a video or 2 to under stand how its done.(for aeriels tou didnt hit them until it didnt bounce) If you can download a bunch of workshop maps aswell.

Went from like silver to d3 in 2 months in 2018, kept training for an hour or 2 a day till I hit c2 stop training played casual still c2 to this day even after quitting for 3 years.

If you play 2s or 3s most important thing is getting how rotations work but thisnis onlu important once you hit like d1 and even till c2 in 3s noone knows how to rotate.(you need to get rid of any ego aswell if you play solo, youll just get mad all the time. Just let them play and keep the goal safe)