So to start off I needed to setup your studio where I would shoot. The most important thing is to make sure the lighting is setup properly. Take a look at my "studio" and I'll point out the areas that could have been improved and why.
As you can see my studio is a bit small and low budget. I used a spare room that I have and put up a roll of chroma green paper. Paper isn't bad but cloth is much better as it absorbs light nicer and will help with shadows and bright areas. Also, cloth doesn't crease up like paper can (and it doesn't tear either). But paper is nice and cheap and easy to find ;) First off, as you can see in circle 1 we already have shadows, from my face all the way down my body. This is mainly because I am too close to the background. You should (if you have the space) try to be at least 10 feet away from your background so that it's pretty much impossible to put your shadow on it. I don't have that much space, hence shadows from my lighting.
Also, do a comparison of the color in circle 2 and 3. You'll notice a large difference I think. Circle 2 is well lit, and if possible you would want the whole background lit up so. Unfortunately my ground light had to be placed in front of me and dimmed due to lack of space so lighting up the bottom was tough as I didn't want hard light which would cause even more shadows. All in all though it's not that bad.
One thing to note when you are taking video is to take lots of it. After you have taken your video, watch it, check it and look closely at your lighting and key on the camera monitor/lcd screen before heading back to the computer. Do you have the right movement? is the timing right? are you moving too fast? too slow? are you glowing because the lights are too strong? Things like that. Shoot lots of takes if you need to. I can guarantee that you can never have enough footage. Another thing I found is that I came up with different ideas while shooting the video. I then picked the best of them to put in.
Moving on, first thing after capturing the video is that I needed to get rid of that background. I did it in After Effects but there is other software out there that will do the same thing. This again is just a matter of preference. To help the keying it is best to mask out the parts that you don't need at all. This is great because we can get rid of the bottom part that went so dark and would pretty tough to key out. Of course we don't need the floor nor my mountain bike in there..
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