How can I improve my recoveries and overall mechanics?

I’m a diamond 2-3 player in 2s, and often when I queue into matches and start playing, I mess up my off-ball recoveries. What I mainly screw up are wave dashes and speed flips. It just feels like I have it down sometimes but then other times I’ll go for a wave dash off the wall and flip out of control or go for a speed flip and either double jump or slam my nose into the ground. What can I do to improve?