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Trouble finding my groove

In a decent band & play a lot, mostly rock style but some interesting swing added.here & there. But when i want out of the rut. Motown or R&B always seems to lead me somewhere new. there is so much goodness in that bass playing style to learn feel from
 
I will admit I only play 3 times a week I really need to find more time every night I agree and I will soon Thanks for your reply
A year of playing three times a week really isn't very much. How relaxed and fluid you are on your instrument isn't only a function of how much time you put in, but time is a huge factor. Some need more than others, but almost no one is going to get there in a year of casual practice. What you're practicing is also a factor. It can be easy to waste time practicing things that will not advance your playing very much. This is part of the reason that having a good teacher can help enormously with improvement on your instrument.
 
I think this helps:
Find a recording of a bassist grooving. Anyone you like, a song you need to learn, etc. Play along with it until you match that other bassist so closely that he or she disappears. Then keep going. Do it over and over.
This exercise makes you notice that "short vs long notes" thing (crucial), but also all kinds of little nuances that not only help you groove, but also let you get inside the other player's mind and personality. (Sorry if that sounds too mystical.) It really helps your time, too.
As others said, practice a lot -- it's better to practice for a short time each day while concentrating, than to practice a long time while distracted -- and after you've gained more expertise, you'll have more confidence to relax when you play with other people.
 
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My suggestion is to play along with recordings - standing up preferably. Set up a playlist of songs and work through it. You don't have to get everything perfect, but get used to playing along. A big part of playing with other people is listening to them - when you play along with a recording, make sure you can hear the drums, the harmony, etc. This is on top of the various "practice practice practice" advice!
Yes on this, to add, is I watch the guitarist or the drummer. Their movement will help you greatly with playing or grooving along with them.
 
I just hit 35 years since my first bass gig, and I have practiced probably an hour a day average over that time, not counting gigs and rehearsals. I still struggle sometimes learning difficult material. Just keep playing and enjoy the journey, because you never stop improving with practice.
Yes!! Plus learn something new. I have the bad habit of practicing same stuff over & over.