I can probably help you. There are videos on youtube that have very good tutorials on rocket jumping, both for beginners and experienced. I will leave a video here since I used this when I was first learning rocket jumping.
Be aware that you can not get good at rocket jumping instantly. You can't just get good in one day, it takes time and practice. Anyway, hope this helps you out.
forgot to include that this doesn't just apply to pogoing; this applies to rocket jumping in general. when air-strafing, etc, NEVER press the W button. Use the A/D keys and your mouse movements
It will hard to get used to at first, but it'll become second nature as long as u keep practicing
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