When I was learning 12 bar jazz blues with my teacher, we worked on the following exercises in all the major scales:
Root-3rd-Root-1/2 step above approach
Root-3rd-Root-1/2 step below approach
Root-5th-Root-1/2 step ...
Root-7th-Root-1/2 step ...
Root-Oct-Root-1/2 step ...
Get all of these into your "toolbox" so they become automagic. Then work on mixing them up, using multiple octaves, go 3rd, 5th or 7th below root, etc.
Then try something like this for the following progression:
Code:
I-IV-I-I
IV-IV-I-I
ii-V-I-ii/V turnaround
Play the following:
R-3-5-A--R-3-5-A--R-3-5-7--R-3-5-A
R-3-5-7--R-3-5-A--R-3-5-7--R-3-5-A
R-3-5-A--R-3-5-A--R-3-5-A--R-A-R-A
Basically, when you have two bars covering the same chord, arpeggiate the dominant 7 chord (i.e. I7, IV7, V7) in the first bar, and use the approach note in the 2nd bar.
You could also change so you're not starting the 1 beat with the root note, or doing something a bit more solo-like when you have the same chord over 2 bars, etc.
Again, play over multiple octaves, go above and below the root (I guess this would be inversions?). Just experiment.
My teacher always said to nail down all these different ideas to get them into your "toolbox". Get it down to the point where it's automatic. Then practice mixing it up. You don't want to be thinking too much when you're onstage, you just want to be playing.