I made a long term project out of studying transplanting of autos, and all cannabis. This only applies to from seed plants. First rule, transplant when the canopy is as wide as the pot. From having done hundreds of auto transplants, my observation is the roots have reached the bottom of the pot at that time, usually 7-10 days in my choice of starter pot, .75 to 1L pots. 1L pots are fine, i save cottage cheese and yogurt containers for starter pots, they are perfect! The roots and little of the soil sticks to the sides ( this is why solo cups are garbage for seed starting ), the rootball slides out fairly easily compared to other pots. In these size pots, 7-10 from sprout to transplant. I recommend transplanting as soon as possible, if it's ready at 7 days if the canopy is as wide as the pot, every day you wait, roots are circling and that causes problems after transplant if excessive.
Next is the transfer process. I place my hand over the pot by sliding the stem of the plant between my middle and third finger. With my other hand I press the pot upwards against the cupping hand, then flip it over. Gently squeeze the pot a little, to loosen the rootball then lift the pot off the rootball. Cup your free hand behind the rootball, not toughing or touching VERY lightly. Do all this over the new pot. Bring your hands Close to the soil then flip the plant into the hole your prepared. Press the soil against the rootball, be sure not to leave air pockets. Done!
Using this technique, I have a 99.9 precent success rate. Not only that, but almost always, i see a growth spurt within hours of transplant! I've some plants grow an 1" in 12 hours. Even rootballs that fall apart on you well still bounce back as your likely to only see this while tipping the plant into the hole, and most often, the rootball only gets loosened, which seems to have no affect on them at all, you'll still see growth within 24 hours.
MYbe I should make this a thread!