Let me preface my comments by stating that I'm still learning 3D maneuvers. I can hover my 3D planes, but only for about 10 - 15 seconds. My best 3D planes are the Eflite Eratix and the Eflite Mini Showtime.

Here is what I've learned so far:

Before you go into 3D maneuvers you have to make sure of the following:
Your plane must be a proven 3D plane Make sure you look at videos of these planes to satisfy this requirement
Your plane must be properly trimmed Lots of literature on this subject on RCUniverse and other Internet sources
Your plane must be properly balanced That is CG most be such that the plane is tail heavy. I keep adjusting the CG until my planes can descend slowly, flying level (horizontally no nose dives), with throttle off also, requiring very little (almost none) down elevator when flying inverted

It will be very difficult for anyone to hover a plane without meeting the above requirements.

Here are the maneuvers you need to properly execute before you should try hovering a plane:
Elevator Go up high and make your plane descend horizontally with full up elevator and slight throttle adjustment with no wing rocking.
Harrier Go into a harrier after performing an elevator by increase throttle, making the plane fly forward with its nose up with no wing rocking.
You should be able to do a harrier up and down the field without loosing control of the plane.

Once you master the Harrier, you can then advance the throttle so that the plane goes vertically. Do so in such a way that the plane continues to climb slowly in vertical position without loosing control. Continue to practice this maneuver and each time reduce the throttle a little so the plane continues climbing, but more slowly. Finally, reduce the throttle until the plane stops climbing.

From then on, it takes lots of practice to anticipate your plane's moves so you can counteract with the proper control inputs and short bursts of power to keep that nose up and vertically.

The main thing about 3D maneuvers is that you will be learning something new each time. No more boring flights with just loops and rolls.

Good Luck!