You can directly jump into coils, especially if you're not doing them minimum ilvl / no echo. The first tier is especially forgiving due to overgear and powercreep on top of easier fights overall. Coils are not harder than extreme trials but perhaps T9 at best which can be closer to savage stuff. This is the entry gate to challenging content (you can also do ARR ex trials or even later expansions as well).
If you think your mastery of a job toolkit isn't there yet, doing more casual content in order to train muscle memory and reactions is never a wrong thing to do. Freezing up when faced with new complex mechanic is normal, and probably healthier than someone tunneling on their rotation no matter what. When progging difficult content it's not necessarily bad to stop DPSing and focus on actually learning the mechanic first. Once you're past it, you can start doing your job things again during it the next times you get through.
But if you want to get better, the best way is just to jump into harder content. It's always going to be demanding enough that it will force you to improve, and you'll find the more casual content you're used to to become very trivial in comparison.


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