I just picked up and played for over ten years and still didn't know the note names or where they were, just the number.
Octave skips and caterpillar crawls help build fretboard knowledge and finger dexterity.
Octave skipping is simply a process of playing a note, then moving two strings up (in pitch and down on the bass) and 2 notes across...like such:
G|--------|
D|-2-3-4-5|
A|--------|
E|0-1-2-3-|
As you go along, say each note (e.g. E, E, F, F, F#, F#, G, G), and skip up and back down. You can also find octaves on the same string if you want.
Caterpillars are exercises that promote finger dexterity and, depending on your approach, can aid in navigating the fretboard. A common one is to play the 5th, 6th, 7th and 8th fret on each string, moving up and down the frets and strings one finger per fret as you do. Say the note names as you travel.
Another way is to play 1-2-3-4 fret on E, then 2-3-4-5 on A, then 3-4-5-6 on D, then 4-5-6-7 on G then 5-6-7-8 on D etc etc, crawling up and down the fretboard (when ur pinky is on 13th fret G string, come back down), saying the note names as before. It helps if you alternate your strumming hand/fingers, but I practice both alternating and raking styles. Say the note names as you travel.
Once you get comfortable doing that, you can change the fingering to 1-3-2-4, 2-4-3-5 and other finger patterns like 1-4-3-2, 1-2-3-4 etc to give your fingers a work out. Say the note names as you travel.
Using a metronome will aid in improving your timing as well, and you will soon learn if your hand position is correct as the hand fatigues quickly with improper position or too much pressure on the strings etc.
Hope thats useful to some...
