They really need to redesign the animation of the tanks being punched. They act like if they are about to traverse the country from the punch but they barely move anymore.
If I played the way ZBRA did on defense my team would fold so hard and whine that I wasn’t holding their hands and being the center of attention for the entire 10 minutes.
Soldier: Oh nooo I'm being diffed because I'm trash! Time to switch to Mccree and whoosh. 😔😔😔 Sigma: Oh nooo I'm being diffed because I'm trash! Time to switch to every tank and specially Roadhog because I'm laaame. 😔😔😔
Typically looking for openings between cooldowns that would affect you (hinder, etc.) and combining that with focusing on getting basic, intermediate, and advanced movement and combat mechanics down to muscle memory. From there, mark targets with your team, typically supports, and do your best not to switch targets too often.