Workshop target trainers are good for mechanical training without the use of new software. Same sensitivities, same hitboxes, same feel.
Here are 3 of the best codes:

AA5QQ
This is similar to Aim Labs. It is a classic reaction and striking exercise.

VAXTA
Probably the most well-known code. Practice all aiming styles with any hero against any hero where the NPC's movements are completely natural.

6CJXR1
A simple trainer for tracking as a hitscan like Soldier:76, predicting movement arcs, and practicing shots with projectiles like Pharah.

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