mmm... I'm a 2k9 first timer too, but let's see
About shooting Mid-range shots... You need to try and pull off good crossovers, It's hard, you need to have really precise timing. I'm having trouble with that. I like to run some plays (by using the D-Pad) or just wait for my CPU teammates to move around.
I'm playing with the Pistons, and I love how RIP Hamilton keeps doing the curl around Wallace and shooting open.
About Defense, I think that even if you lock on D, you have to move and follow the player, and use the steal button only occasionally, as that is when the CPU pulls a crossover and goes straight to the rim. easily.
I haven't pulled off a single alley-oop yet. Maybe I should play with Orlando and feed Howard.