Basically when you roto there should be as little points as possible and you would want to roto in smaller parts eg. thigh-leg-foot and those might even be split in smaller parts to get more detail. Tracking a body part with Mocha might save a few keyframes, but unless the movement is really basic (no 3D rotation and no overlaps etc.) then I’d just roto manually from the start.
It’s kinda easy when you get into it but it’s time consuming.