Use your CDM(s) to defend. Select him and run back as soon as you lose the ball. Be careful because the game likes to auto switch you to the CBs. Leave your CBs alone (for the most part). Use the second man press sparingly (L1) and try to avoid dragging your CBs out of position. Be careful using the offsides trap (D-Pad Up Up); my game always seems to hit unstable connection when I try it in Rivals and live events.
Of course all of this is useless if you get matched up against a total sweat using Pina or the Williams bros. 😂
Just like defending, attacking is manual this year. You have to micromanage your attackers. Face the player you want to pass to and press L1 to trigger them to make a run forward. You can also flick the right stick to have them run in a specific direction.
Good luck.