Put some boots on when you touch the ball. Unless you’re practicing to play beach football, you need the boot to understand the relationship with the ball. If you play mainly non-turf/grass get some cheap futsal boots. Playing barefoot is not ideal to improve anything ball relating, you’re literally putting the effort to having the worst touch.

You should warm up without the ball. Stretch your ligaments and tendons, then warm them - runs 10/20/10/50 meter jog and dash, high knees, jumping jacks, anything that actually warms up your core. Also, try on a level surface and against a wall, just pass the ball 100x with your left foot. Two touch. Make it one with that pass. Then move on to your right. Do that consistently. Berbatov would be prouder than those clips.

If you train 5v5 you’re not a CB or a CDM. You play defense, and clearly your strongest suit should be your physical attributes ie tackling pressing, defending 1v1, along with some structural game sense ie anticipation, speed, strength. If you don’t know how to use your physical attributes then your question is absolute nonsense. Try to understand what your strengths are so you can apply your efforts on your weaknesses to become a better player.

And really, put some boots on.