trying to learn manual throttle control better ? any drills worth doing

context: been flying fpv for about a year, mostly freestyle on a 5inch running betaflight, i can do basic stuff like split-s, power loops, that kind of thing but my throttle management is really inconsistent. some days i feel locked in and other days im porpoising all over the place and overcorrecting constantly. i dont think its a tune issue because the quad flies fine otherwise, i just think my left hand is lazy or something.

i started doing hover drills in my backyard like just holding a steady altitude over a fixed point for as long as possible without touching anything and it definitely exposed how bad my throttle inputs are. curious if theres other specific exercises people do to build that muscle memory. ive seen some stuff about figure 8s and nose-in hovering but not sure whats actually worth the time vs just going out and bashing