Help with practicing alone

I’m 6’5 230 strong build, rim grazing dunker, unreliable ball handler, good elbow jumper, sneaky athleticism for size.

I really need some help with tips for practicing the 4-5 position. I just need to know where to be on the court, how to rotate, and what lanes to cut. I’m smart enough, but basketball is my 5thish sport and trying to convert my football /hockey/baseball mind is the toughest task so far. I have the physical attributes, enough skill, and loads competitiveness to be a solid player but right now I’m just a defensive unit who can make opens shots with 1/2 post moves, I’d like to be able to contribute a little more offensively. I understand it’s not my role on my team but I’d like to be able to be counted on and look like I know that the fuck I’m doing out there.

Where do I go as a 4/5 when we are resetting down the floor on offense?! It seems like I always choose the wrong spot/default to the corner. Ugh FFS lol

Thanks.