Sorry can’t really be of much help in advising how to wrap or tension the yarn, only to suggest that if you’ve been learning on circular needles then perhaps try straights for a while. There are a couple of thjngs I find with circulars, one is the cable (even a free moving one that turns in its joint) tugs on the direction of the needles shaft and alters my knitting position. Whilst that’s fine a lot of the time and I can compensate for the pull, I also know it effects my yarn tensioning and how I manipulate the needles and the yarn. Sometimes there are just too many variables to deal with at once. The other thing is the long shaft of a straight needle can be used to anchor (hands, yarn, fabric, stitches) in more ways than the short shaft of the circular needle. Another thing you ight try is a different needle material, maybe bamboo for a bit more grip as this may help you control the yarn flow and tension rather than a super slippery needle. I have to change how I knit and tension between using my budget bamboo which have good grip and my more expensive wood which are extremely slippery. Having a bit if grip on the needle means your hands can focus more on manipulating the movement of the needles and the tension on the yarn rather than trying to keep stitches in place on the needle.
I am also a thrower (hmm… I’ve been through this before and I’m not a thrower, there is another term for what I do and I have totally forgotten it) and also learned continental for the reason of wanting to try colour work with a yarn in each hand. I’m not sure that continental mastery is required before jumping into 2 colours because by adding a second colour, floats and yarn in both hands (or 2 yarn colours in the left hand), adds another set of variables which effects tension - if you want good tension in colour then maybe better to practice in colour.
I worked a long swatch with 2, 3, 4 colours per row trying different ways of holding the multiple yarns (threading 2 yarns in one hand will change what you do again) u till working just one yarn in each hand felt comparatively “easy”.
I’ll never be able to manipulate and tension the yarn with my left hand the way I do my right hand but by using both there is enough control to produce a reasonable stranded colour work fabric . I would never, for example, knit lace continental style I just don’t have the dexterity and control to choose that way, lace and cables will always be for my throwing (not throwing) right hand.
As with any new skill it will likely slow you down before it speeds you up.
Throwing has a reputation for being slow but the fastest knitters hold the yarn in the right hand. Trying these different things can be fun.