1 · Draw & Track
Pause on a clear frame. Box: drag a rectangle around your subject. Pen: click points around the subject, then click the first point again (or double-click) to close the shape — only pixels inside your outline are used for tracking. Esc cancels. Tracking runs forwards and backwards from that frame, analysing every frame at the clip's auto-detected frame rate.
3 · Export
Save the preset, then in Premiere: Effects panel → right-click Presets → Import Presets… → pick the file → drag the preset onto your clip in the timeline. Track the whole source clip so the in-point matches.