There's 3 key areas to *gitgud:
Aim -
This goes without saying, though you can be a really helpful asset to the team by knowing
smokes,
popflashes, and
being tactically sound, eventually you're gonna need to pop some caps in a few asses.
Train this like Bagel has already said, reflex and aim training maps. It's not the most interesting thing to do but you will get a lot better very quickly, start with reflex stuff to find a sensitivity you like,
I recommend this one (you might have to type "god" in console so you don't get knifed), don't worry about getting all the kills, just practice going from 1 head to another and try hitting those dank af headshots. After about 10 minutes of that you can go to a
spray control map, this is designed to train your muscle memory into getting your spray patterns down, do this for 10 or so minutes also.
Here's a really good overview of aiming that shows it's not all about twitching and reflexes.
Movement -
Often overlooked, but if you've ever seen how players at the top level move around the map on a micro level (and macro, with regards to rotations) compared to yourself or your teammates, you'll probably notice a huge difference. Aiming and movement go hand in hand, you have to be in control of everything you're doing. You need to move right into cover? Well I hope you're gonna be moving your crosshair left to compensate for that, and then when you need to shoot you need to
counter strafe back to the left and click at the same time. There's a whole bunch of stuff regarding movement since it's such a broad term, but the essence is explained in
this video - you need to be in control of your space.
Practice this with KZ maps and surfing, there's a lot of servers dedicated to this with their own communities and if you ask for help on an established community server someone will probably be willing to show you how something is done.
Game sense -
Here's something you can't train on your own and the biggest and hardest thing to get good at, you need to ditch casual and get in competitive games to have a play around. First I'd recommend watching
steel's "WTF IS?!" series to get an overview of the game and what's possible.
At first you're going have to consciously think about
a lot of things such as: "Am I making good use of my utility?" (looking at you Post), "am I exposing myself to too many angles at once?", "where the
fuck can the enemy be right now?" some of these things are going to be hard to think about all at once but don't let it discourage you - eventually some stuff will be second nature and you'll find yourself doing it naturally without hesitation - you just have to keep at it and play regularly.
*gitgud not guaranteed
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