Practice scales & modes, and all of the 7th arpeggios until you can do them all in all 12 keys without a second thought, that's the FIRST thing to start on (it's a BIG chunk of stuff, so a little at a time!).
Take a look at the interaction of things, note that the major/diatonic scales and/or modes will support a certain set of chords. Practice this information until it is again second nature. There are "families" of chords that are "related" by a common scale, however, you should also be aware that Cmaj7 can be viewed as both a I and a IV chord (Ionian and Lydian modes, respectively), and be aware how to function melodically in both. The same can be said of Cmin7, except that it can be viewed as a ii, iii, and vi chord (Dorian, Phrygian, and Aeolian modes, respectively). Learn when Cmin7 is ii, and when it is vi, and WHY. Learn to HEAR these things in context - Cmaj7 as Lydian/IV is a very different sound than Cmaj7 as Ionian/I!
Learn the Circle of 5ths (search on here, there is a good thread somewhere...I believe I may have actually posted it...yup
here it is!
), and USE them at all times for practicing - counterclockwise (as in descending 5ths). This is VERY important, as you will find that music tends to move in that way, V to I is a VERY strong resolution musically, followed by ii to V, then vi to ii....
There is no substitute for doing what I call "donkey work", repetetive, mundane, and as BassZen said, yes...
boring. But it so SO worth the effort.
The physical part is important, because you don't want your technique to impede your thoughts (also, always remember that "technique" is not about playing fast, it is about playing effortlessly, accurately, and cleanly - speed is a side effect, not a goal!), so definitely get VERY comfortable with all of the tools (scale/modes, arpeggios) that you will be using. But never ever lose sight of what you are using them for!
It's 3:30 am here, I'm fighting insomnia, so if I am rambling incoherently, please forgive me!
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