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If what I know is wrong 'works' then it can't be all that far wrong. It served me well for around fifty years. And counting.
Nil Satis Nisi Optimum
i do it in two ways
first sing a riff then try to replicate it in the next phrase
then sing and play at the same time
just doing those over a scale or pentatonic really makes quick steps forward
To be able to play instantly something you hear in your head isn't hard if you follow these basic rules.
Learn where every note is on the fretboard.
Learn how to make the major and minor scales using the basic formulas of Tone, Tone, Semi etc or Tone, Semi etc
That alone is enough to keep you in key when solo'ing and will also allow you to transpose keys easily.
Then if you want to instantly play what you hear in your head you need to be able to recognise the intervals between notes. If you can recognise the move from one note to another as an interval you can apply it straight onto notes as you solo. When teaching I turn my back on the student and start on a given root note, then the student has to name the interval I've moved to such as a minor 3rd or 5th etc. In this way they quickly learn how these intervals sound and because they know all the notes on the fretboard they can easily start to play what they hear in their head directly on the fretboard.
I've got a 13 year old student doing this very well at the moment but he had to learn the fretboard first and the formula for building scales first. Once that was done moving forward is easy.
Sometimes I think certain things like tab and YT videos, being told to play pentatonic shapes and CAGED etc actually makes something that's actually very simple more complicated then it really is. I'm really glad I learnt to play in an age where there was none of that.
Yes, great stuff, an excellent example of learning how to improvise without using patterns and licks.
I can probably go a whole day without using the letters Q and Z - so maybe all letters aren't created equal? (Professional Quiz contestants and Quiz Masters YMMV)
If I can go whole days without using letters, can I go a whole song without using certain notes? I think so - pedagogical music books (like all manuals) provide equal coverage on all topics - but it can be misleading. Some notes are just grace-notes.
I don't think you need to know where every note is on the fretboard, to quote my youngest son, when he was six as we jokingly tested his near perfect pitch "it's the note between G and A, I haven't learnt that one yet.". It's good to know them, but a lot of our heroes hung out on a handful frets... and get this - if you know one double octave scale (any of the CAGED patterns) - you've got as many notes as Miles Davis has on a trumpet... he never struggled for more notes.
Improvisation is about providing a narrative that leads people through a progression possibly pointing out great interactions or motifs - seems to me that has more to do with idioms, licks, patterns, and all the shit that sticks in your amygdala. Which is great news for you and the people following your solo too (unless they're what Theodore W. Adornos called 'jealous listeners' - they're not here to be entertained) . I think if you want to improvise you'll need to find and learn a lot of stuff you like listening to.
100% of mammals experience stress and excitement in the same way - to some degree the frontal cortex is shut down - which is where "yer book learnin' lives boy!". Experience may reduce the extent this happens but if you haven't nailed it into "muscle memory" it will not help you at this point. Let's call it "The crunch".
Improvisation is chunked information (this bit) and (this bit) but in the style of (that bit) - there is not time to deconstruct page 71 of Reg Smith Brindles book or Slonimsky's waddyamacallit when the singer or trumpet player nods at you to take a solo - early solos were simply variations on the main melody - and this is still a good place to start creating original lines from.
I think good improvisation is identified by it's sensitivity to the music, melody and harmony, rhythm, personalities of the different parts and you get that by exploring the song. Jazz standards are templates people can go and woodshed. If you want to hear improvisation listen to Tommy Flanagan's piano solo on Giant Steps - that is someone thinking on their feet! (Coltrane practised it for 3 months and on the day shoved the music under the bands nose in the recording studio - apparently)
What we think of Music Theory are generalisations and systems taken from their habitat/context, given a narrative (often in the absence of rhythm). They're observations, sometimes low-res'd by acquisitive zeal and the need to anonymize the source of inspiration. The difference is comparable to being "good boyfriend material" or a pick-up artist.
If good artists steal - you can bet your ass their stealing lick and patterns - timing makes a big difference.
Just get used to how notes sound against the backing, does it need to go up, down, faster, slower etc. Rhythmical variation is good, pick 2-3 notes and then change the beat the phrase start on, usually most start on 4 or 1. But they can begin anywhere.
It must be just as much feel and heart as theory and getting the notes right etc.