I need help with improvising solos.

I have been trying to get a solo part in Jazz Band but I can never actually do it. Written solos, freshmen aren’t allowed to try them until 4 months in Jazz, and I can’t improvise any improvised solos. I don’t even know where to start. I don’t know music theory and when trying to learn it, I just don’t get it. I don’t know what notes sound good together, and I don’t know what to do to change that. I also don’t know how to improvise a solo on the spot with just a key and measure count of how long the solo is. Like.. idk how to do that, where I am told to improvise a solo in measure so and so for so and so measures and the song is in the key of Ab. I don’t know what the other players play during that section, I don’t wanna play something that’s dissonant all the time.

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I need help with improvising solos.