1)Find a mouse sensitivity which allows you to track decently AND move smoothly at the same time. I can not stress this enough: smoothly.
Bonus points if it allows you to do quick 180° turns as well. The default sens (4@400 dpi) is pretty decent to most people and offers a good start, but anything in the 15-30 cms/360 area is doable.
2) learn how to strafe and circlejump: don't play a single game until you're able to complete at least lines 1-2 of any strafe jump practice map (in QL: raztrainql_beta3 in Q3 defrag: tr1ckhouse_beta3, xcm_tricks2 and so forth).
In raztrainql_beta3, instead of doing strafe lines you could simply run from the wall of the 1st line to the wall of the last line: it's easier to check your mistakes, no downtime, and you should get a final speed of at least 900/1000 ups.
Use cg_speedometer 3 to check your speed.
Learn both single beat strafejump, double beat and half beat.
http://en.wikipedia.org/wiki/DeFRaG#cite_note-21
Good places in QL maps to train circlejumps:
-Campgrounds: from side to side of the Red Armor stairs (easy)
-Hell's gate: from a side to the central bridge above the void; difficulty changes depending where in the side of the map you start
-Almost Lost: from the "above central jump pad area" to the edge where Mega Health respawns (easy/medium)
-Vertical Vengeance: inside the central "building", on the level where the jump pad is (one level above the ground), from side to side (medium -)
-Furious Heights: in the Red Armor area, from the 50hp bubble ledge to the pillar in front of the bubble, or from the same edge to the Rocket Launcher pillar (medium+)
-Fatal instinct: in the central area, from one pillar to another. (very hard)
There are more places, find them out by yourself.
2b)
Rocketjumping.
I can't help you here, all it takes is practice.
(/Devmap campgrounds,/god, /give all, /addbot bones 5, play)
3) Once you're familiar with movements, and feel ok with your sensitivity, work on your cfg.
Find the settings that help you most,graphics, crosshairs and so forth.
Check "the ultimate quake live guide" for help.
Spend a day or two experimenting with different values for the cvars, find a combination that you like, stick with it.
Starting a cfg from scratch is technically better but harder, I'd suggest downloading Stermy's/Noctis'/Fox's cfg and start from that, or try other players' as well.
http://configs.eu/quakelive/
Bind everything. Every single weapon.
A good, clean cfg really makes the difference.
4)Now you're ready to play. Practice a lot. A lot.
A.
Lot.
It's normal to be bashed at first, everyone of us has been utterly destroyed in the first weeks of quake (and sometimes still is).
The correct mindset here is being grateful everytime you lose, since you have a chance to learn something new and improve,instead of having a futile ego burst.
Learn what Positioning means.
Always move, never stand still.
Focus on dodging instead of aiming. (This is very important, in warmups sometimes try to shoot as less as you can and instead focus on dodging everything).
Mix up your dodge patterns: alternate between small dodges with medium pattern dodges (left right leeeft right left riiiiiiiiiight left riight leeeft right left riiight leeeeeeeeeft etc)
Rocket Launcher: aim at the feet. Don't jump against it. Dodge with +back and +forward as well, instead of +left and +right only)
LG: dodge first (you'll see the enemy beam on the screen, watch its pattern and move accordingly), don't jump, don't take jumppads, abuse line of sight to your advantage
Railgun: wait for the enemy to go into your crosshair, not viceversa. Don't track the enemy directly, simply follow him with your crosshair until he changes the dodge direction and gets inside your crosshair.
Play different gametypes to hone different skillsets
Clan Arena: rocketjumping+aim (+positioning)+teamplay
Duel: timing, positioning, reading your enemy, movements
CTF: timing, movements
Instagib: rail practice
TDM: harder but better than CA, although you rarely find a server.
I have to go now,i'll finish this later


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