1700hr and gold

Yeah I might suffer from some form of brain damage, I took a “break” for 2 years and was only about plat 3-4. I don’t understand intermediate mechanics and whiff free shots constantly. I’m trying to grind out free play and training, changing settings, watching YouTube etc and not much is changing. How cooked am I and where do I go from here. Sick of being at the bottom of the leaderboard and dragging the team down.