Every new player makes mistakes. The practical answer is to replace one habit at a time rather than trying to become perfect between rallies.
Replace waiting with readiness
Instead of standing flat-footed, begin with soft knees, balanced weight, and hands available. Instead of swinging wildly at every ball, send a controlled free ball when you are out of position. A playable ball lets your team reset.
Call “mine” early when you can take the ball, then move after your first contact into your next job. Recovery matters too: warm up, build volume gradually, and seek qualified help for sharp, persistent, or movement-changing pain. Calm movement and communication improve a beginner game quickly.