I’ve used all three approaches. Mocha is by far the best. It took some time to learn, but it’s the fastest way and arguably the most accurate. Learn mocha really well and it will solve all of your tracking/roto problems. Copying and pasting information from mocha to AE couldn’t be easier. I hardly ever have a project where I don’t spend a significant amount of time in mocha.
A few suggestions: Instead of pasting mocha shape information on a layer, try going to Edit>paste mocha mask and it will paste AE masks instead which renders faster.
Also, precomp that layer using “move all attributes” then add a matte choker with a slight feathered edge onto the precomp.
Then I like to add some sort of forced motion blur like Reel Smart Motion Blur or the built-in CC Force Motion Blur.
Some people might think it inconvenient to have to switch to another program but now it’s second nature to me. And if changes are needed updating track/roto data is also easy to do.
Dan Fredley