Presenting your work, either through oral or poster presentations, provides excellent opportunities for you to think about your work critically, to examine the logic, to establish the context and a story line, and to prepare for writing. Also, such opportunities allow others to know your work and to provide feedback.
Lots (and lots) of preparation and practice are required to do this well. Do not get frustrated if you feel like you did not do well. Just note the points that you can improve the next time, and use that knowledge and experience to improve.
Critically important for many other career paths other than academic research.
Watch and learn: observe effective speakers at seminars or online talks. What do they do well?
Everyone improves with practice. Presentation skill is not talent—it is technique + preparation.