There are a handful of good threads on the Howard Roberts Superchops concept. I still find it extremely valuable when I want a deep dive into something. The basic idea is to record yourself playing the chords to a set of changes for 10 minutes, then improvise over the recording 4 times with a few minutes break between each repetition. The whole thing takes an hour or so. The original book uses standards and specific voicings for the chords, but it travels well to just about any progression. Your improvisation should be steady, uninterrupted 8th notes. This could really be any subdivision but start with 8th notes. One of my Covid projects is a return to Giant Steps, mentioned in the COVID-19 Practice Club thread. https://www.thegearpage.net/board/index.php?posts/30222921/ Here's what it looks like Superchops stye: I cut the clip down to 5 mins because it's fairly mind numbing to watch. There are plenty of places where I get distracted by whoknowswhat and have to reorient myself. As it should be. The goal here isn't to play something you'd want to sit and listen to. The goal is to force yourself to make the changes, whatever they are, and to build stamina and focus. If you drift off, just like in meditation, begin again. Also, speed is a component but not the primary one. Find a comfortable tempo and gradually increase. As you get more comfortable push things just to the edge of where you can nail the changes. If you decide to give this a go, you might start with a single key or very simple standard that you're really comfortable with. Doesn't need to be extremely challenging changes to be extremely rewarding. The minor blues jam that @Tag started a few days ago is a great example of something very doable for most players. Just record yourself playing the changes for 10 minutes, warts and all. Don't stop unless you completely crater. Feel free to ask questions if you're interested. Also, do a search for the previous Superchops threads to get a feel for the original program.