I don't think Hoops% strat was described very well in the holy bible of guides by Bangaled(The basic strategy of the category was explained, but I want to talk about the better strategy). And in being a coinsure of being beaten by him in Hoops%, I would like to try and explain as best as possible the strat for this category.

First, you want to reset the balls by making a private lobby and leaving it(Bangaled did say this in his guide but said that sometimes your game would crash. I haven't experienced this yet.). You want to align yourself straight against the wall, and under the hoop. The timer starts when you first pick up a ball, but you can also use a time splitter by (again) Bangaled(https://github.com/Bangaked/Phasmophobia-Category-Extensions-Hoop-AutoSplitter). Pick up the ball and as fast as possible align yourself to where your cursor is aligned with the bottom of the ball score counter. Then throw the ball by clicking the drop key, and pick it up as it hits the wall, scoring a point. Now just do this over and over again until you've got the number of hoops that you need to (10, 50, or 100).

-----Fast Scoring------ If you were to click drop, then right after pick up it would not hit the wall in time for you to score a point, it would go straight back to your hand. Instead, you have to click the buttons at the same time. But you want to have the pickup button be clicked first. What I mean is if you were to click this pattern in a search bar you would end up with "eqeqeqeqeqeqeqeqeq"(e is pick up, and q is drop). If you were to have the opposite effect ("qeqeqeqeqeqeqeqeqeqeqe"), you would pick up the ball before it even hits the wall, and again have it end up in your hand.

If the ball falls out of your hand every time, don't be discarded and try again. Practice makes perfect, and repetition is the best way to learn.