First of all, stick to normals for a while. Whether your team wins or loses in normals is not nearly as important as them losing in a ranked match (which I would even argue isn't that damn important either). It will also be far less flaming in normals than it would be in ranked.
Second of all, not a lot has changed in a month. Maybe the new masteries, but honestly, a month as uneventful as this last month is no biggie. The game hasn't changed, and in turn, that means the time gap is nothing.
Those who freshly hit 30 get introduced to a new world of difficulty, yes. That just means you need to start doing some research and learn more about the game. If you are dying, it means that you are doing dumb shit like being overly aggressive or going after kills that you shouldn't go after. You have to ask yourself these questions:
- Am I feeding? If I am, why am I feeding? Is it because the character I'm playing against is a natural counter to me, or is it because I am playing poorly? If it's the former, why am I not turret humping? If it's the latter, what am I doing that can change this outcome?
- Am I fulfilling the role that I'm trying to play? If I'm solo top, am I getting farm and making sure I don't get ganked? If I'm mid, am I getting farm and kills when it is smart to get a kill? Am I pushing my lane when I shouldn't?
- Am I using wards, pots, and other things to give me sustain?
- Am I building smart for early game? Am I getting the defensiveness I need to sustain in lane while also getting the damage necessary to keep myself relevant to the lane? Am I continuing this trend into mid and late game, or am I falling off? If I'm falling off, why is that?
- Am I following my team, even when they are being derps and doing stupid shit? I cannot stress enough how much I hate raging. I'm not going to say I never rage. However, I've learned this over my time with the game: the ones who are raging were never team players in the first place. They were going into a match thinking they were hot shit. Maybe they are, maybe they aren't, but they forget that this is a team game. A good TEAM will always...ALWAYS...beat one hard carry on an opposite team.
- DO NOT LISTEN TO RAGERS! Fuck them. Seriously, they'll talk some massive shit, but all they are doing is propagating the idea that your team is going to lose. In turn, it makes people give up way too easily. If there were 80% less rage in this game, you would find that 80% of matches were better. You would also see a drastic increase in the amount of people that actually WANT to communicate with their team, as well as people getting BETTER at the game.
One of the biggest things I can suggest is reading some guides over on Solomid.net and MOBAFire.com. You don't necessarily have to follow their builds and such word for word, but at least check out the guides to see how people are playing those champs.
Beyond that, you need to find at least three champs that fill three different roles that you can "crutch" on. Essentially, those will be your core go-to characters, and I would suggest that you don't make them some type of top-tier champs that would typically get banned in draft modes (Wukong, Irelia, Cassiopeia, etc). It will help give you an arsenal of champs that you KNOW you can do some hard pubstomping with.
Otherwise, it's all up to you, man. Getting better at the game is NOT hard. It's just time-consuming. If you don't put the time in, then you don't get better at it. Learn the champs in the game. Riot has built some incredible little tools into the UI on each champ's page that lets you see the abilities and know what they do. Go on the League website and look up ALL the items as well as ALL the champions. Get familiar with how much armor or AP or AD a champ gets every level. Know the strengths and weaknesses of champs. No champ is bad if someone can be good with them.
That's the best I can give you, man. The rest is on your own.
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