I use to start a server with like 5 or 7 bots
But before i make the server i bring down the console and type /timescale 4
You can start with a lower value if you want.
Then you either practice with gaunlet bots moving 4 time faster, or with bots that can shoot at you moving 4 times faster.
Play like that for several hour. You dont need to play good, the trick is just to let your brain get used to the new speed.
Then!
Go and play on a normal server. Now you notice that it feels like normal speed is like slowmotion. And at close combat you feeling realy confident and relaxed.

i use to practice like this along time ago, and it worked. Thing is you getting used to 4 times speed and later you have to increase with 5 or 6
But as soon as you quit, you also loose the feeling. And i just practised with that in 4-5 moments when i was playing. But practise on a daily basis might give permament results.

First i start the game, and in main meny i bring down the console and typing /timescale 4

Then i go to multiplayer, and create.
I pick a map of my choice and then i change some server settings, like fraglimit, timelimit etc.
In there you can choose to disable or enable punkbuster. Let it be, Disabled and then push fight.