I use forward arrows on all players except CB and obviously GK. I never use offside trap, it doesn't work well. It depends on the talent advantage as to the use of counter attacking. If I am doing well I don't use it. If I am having less than 70% possession or more importantly it seems the other team is getting too many chances I will tick it on.
I always play full team press and man to man marking unless something goes wrong. I think my record of allowing so few goals justifies the man to man even though according to Nord the vast majority use zonal marking.
Have you been keeping your long term players up to the lvl you are at? I mean adding a star each season you promote. I have had the core of the team together for the 4th season now and only one guy had any consistency issues, I resolved that by moving him inside from RB to CB and he is back to 7-8's. Of course I have had busts but all my good players have stayed that way so far.