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Revamping my practice routine

I sat in with a new band, and to my surprise was asked to join. Over the years (too many) I've been primarily a "pattern" player and worked fills in from that perspective. I think that's a standard process for guitar players that transition to bass. Basically playing in jam bands this technique worked OK. This new band is pretty tight and expect the basslines to be correct and come in on time, thank god they are patient. Getting me to start a song on the 2 "and" beat has been quite the wake up that I need to work on basic skills.

My theory is pretty weak as well, so I'm thinking some scale work with a metronome (I tend to use a drum machine) is probably in order. Probably time to get a daily routine in place to commit some of this to muscle memory.

Open for suggestions...
 
There are many that offer lessons regarding theory. But I always revert back to these . . .

https://www.youtube.com/playlist?list=PLatsInsznGD0dtXAcpvH02QTiFmrF05Tg

Mark's lessons are well laid out and quite comprehensive. Best of all, they're free.

Mark also has another playlist that addresses rhythm . . .

https://www.youtube.com/playlist?list=PLatsInsznGD3zb84Fc9v6FuJEF7VIdzjQ

I don't know if any of these would be of any help for you.

Mark (TalkingBass) as well as SBL both offer Groove Training programs -- paid -- if you decide to go that route.

Best of luck in your endeavor!