Well for gettin quicker you should learn basics of strafe jumping and also you should learn double and circle jumping. For better reflexes... you are on your own here. Do as many clan match possible.
Idle here: #team_lc (that´s IRC channel, if you dont have mIRC, get it and search the forums on how to set it up). Give me a buz when I´m on and I can show you the basics.
Of course, any other help from guys here would be also appreciated.