Gymnasts Side somi help

[artsytumbler]

Hi, my coach wants me working on a side somi but I am lost; I end up doing sort of a weird bent legged butterfly kick (so like my chest is facing the ground instead of straight out) or I just hop feet and get no airtime and I can't figure out how to actually flip. I don't have a pit to practice into. Never been able to do an aerial either; its the skills like push off one leg and turn sideways that always get me, but my standing back isn't going to work anymore because I had an injury which it bothers (so switching gears on beam). Please help! Does anyone have drills or mental advice? The roll over a block thing won't work because my coach teaches aerial entry. I appreciate any and all advice, please leave your thoughts