Hmm, sad to say, but I often find it more comfortable to click on the anchor point again to reset the handles then proceed with the other anchorpoints and dragging, instead of pulling the handles after every curve. Seems to be the quickest way for me to trace in Illustrator. On photoshop though, I honestly hate the pen tool, and how that you have to delete shapes all the time.

My advice, to the thread starter, practice, practice and practice. Trace complex objects, try again and again, until you find the fastest method for you. Even if you follow the professionals' methods, but you're not up to speed, what's the use.