Here's one. Just look on youtube, but some of them are really high-play and thus are situations you're not experiencing at 200k.
A good dexterity exercise is to try and to get the pacifism achievement.
Another exercise is to try and kill enemies, not moving your ship at all.
Also sometimes try to do runs where you don't use bombs at all.
Work on independent stick control: shooting in one direction and moving in the other.
Wiggle your ship a bit
Use uptempo music, with a strong and fast beat
Here's a beginner tips and techniques video
Another tutorial