Simple specific exercise given to me by my teacher:
a. Create a simple 4 bar progression on a backing track. Progression could be I-IV-V-I or I-iim-V-I.
b. Choose 4 notes from the home key using 2 chord tones and any two other scale tones.
c. Loop the progression multiple times and play against that using only the 4 tones to create melodies.
d. Choose 4 different notes, again using 2 chord tones and 2 other scale notes and repeat steps b and c.
e. Repeat from a using a minor key progression.
f. Try new found insight on a simple tune.
g. Repeat until competent
This is just a start to create motifs on which to create breaks. You can always use more sophisticated progressions or any number or variety of notes including no chord tones. Some choices will sound better than others, that would be part of the learning. There is a Berklee DVD on creating motifs using only 3,4 and 5 notes which may prove useful as well.
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