My trimmed average on Rubik 360 is now 4m:46s. I only use slow rotations now, instead of spinning the sphere (or throwing it!). My only quick move is
getting the bead out, where I slowly rotate until the inner sphere starts to move, then quickly rotate back (always holding black pockets and rotating about an axis perp to them). This practically guarantees getting the bead out to a known black line.
Just before getting a bead out, whilst hole is still half way up, I spin the sphere a little to get the right colour
compared to which black line I'm going to finish on. Most times I get the bead out onto the right black line, then I swivel so black pockets are vertical and rotate slowly to get the bead by the right black circle.
I would suggest you plan your start configuration of the sphere before you get a bead out when down to 2 beads. If you come from the wrong angle, the sphere is more unstable so you may get the inner sphere going back up when you're trying to select a bead.
Hope this helps.