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If you don't know any music theory, try and learn some to understand what is going on. Find out what ii V I progressions are and listen to the changes and how the melody or improvised line works over it.
A good tip also depending on who you are listening to, is trying to hear the melody line of the song in your head as each player improvises over the changes. In time you will tell what is "in or out"
Have fun and be realistic. Jazz is an idiom. You don't have to like all jazz music to enjoy jazz.
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