Reading a lineup takes thirty seconds. Owning one — being able to hit it while someone is shouting on comms and you have nine seconds of round left — takes a practice server and about fifteen minutes. This is the setup and the routine.
From the main menu choose Play, then Practice / Offline with bots, pick your map and start. Open the console with the tilde key — if nothing happens, enable the console in Settings under Game. Then paste the commands below.
Bind the rethrow to something reachable — bind "n" "sv_rethrow_last_grenade" — and you can fire the same lineup twenty times in the time it would otherwise take to walk back to the spot twice.
Every lineup here lists its air time. Once you can hit a throw reliably, the remaining skill is knowing how early to make it. Stand at the throwing spot, throw, and walk towards the site at normal pace — where you are when it lands is where you will be in a real round. If that is three metres short of where you need to be, the throw has to leave earlier, and knowing that in practice is much cheaper than discovering it in a match.
Two people on a private server can practise the thing that actually loses rounds: the handoff. One throws the smoke, the other calls it and moves. Doing that ten times is worth more than either of you throwing a hundred perfect grenades alone, because the failure mode in real games is almost never the grenade.
The picture-in-picture preview is the single most useful practice setting and also the easiest one to lean on too hard. It shows you where the grenade went, which lets you correct quickly — but if you only ever throw while watching it, you are learning to throw with feedback that will not exist in a match. Use it for the first few repetitions of a new lineup, then turn it off and confirm you can still hit it blind.
Community practice maps with pre-placed markers are excellent for learning that a lineup exists and terrible for learning to use it, because they remove exactly the hard part: finding the spot yourself. Once you know the throw, do the repetitions on the plain map from a normal spawn. The walk from spawn to the throwing position is part of the lineup, and it is the part that decides whether you can do it with twenty seconds left.