Don't VV on wakeup if they expect you to do that. Wait until you know they're running to get you on wakeup and catch them. Use 5K for both antiair and to start bnbs. Use 2D, 5HS, 2S, 2P, and 2K for advancing/pokes/pressure.
A good tick throw for Sol would be 2K that is blocked, then while the other player is still in blockstun, run up and grab them with Wild throw. Be careful not to do BR on accident. It's better to learn how to GF FRC on muscle memory. Do what VR-Raiden said and practice in training mode until it becomes natural. It's a very important part of Sol's gameplay.
Try to find and watch match videos with Sol players Kishikata, Kusoru, isa before he switched mains to Eddie, P.C., 012, all good for figuring out strategies and whatnot.