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Most efficient way to learn\improve mechanics is focused training. I've been playing for about 1.5k hours, stuck on same ranks more or less (around gold), not learning much. I started setting aside 50% of my gametime to training and got a huge improvement (used to be gold before, now I'm diamond2-3, and might even get Champ soon).
The way I did it (others might have different experience) is this:
https://www.youtube.com/watch?v=pm8imhlKzwY&list=PLV5_CbGCRKR0Yh7_Wz_vZ8cU6jf6tw_F4
Kevpert is a fecking legend I tell ya :D. Go over this list, not in order, but in order of most simple mechanics first, then move onto more advanced ones.
It would be very painful at first, you wont be able to do even the simplest drills he lists, but with enough repetition you would soon discover you've developed some new muscle memory :)
Dribble/carry/throw training is pretty good:
https://www.reddit.com/r/RocketLeague/comments/5siigt/pctrainer_the_ultimate_training_set_8_packs/
Input Lag:
Disable v-sync, get a 144hz monitor, dont cap your fps and WIN:
https://www.youtube.com/watch?v=YyGigGSsO5Y
Deadzone (This is super important):
https://www.youtube.com/watch?v=2BHjvhxw06A