the same chord changes tend to crop up again and again, so it's always useful to have a bunch of different ways to (for example) handle a ii-V-I or a I-IV, so you're not always consciously thinking too much about it as you're playing (unless you want to)
I don't think there's anything wrong with sitting down and working out - off the meter - a bunch of different options for connecting chords. Although the ultimate aim is to be able to hang in there as the chords whizz by, you can hamper your progress by practicing in real time all the time - playing with some crazy fast tempo bebop Jamey Aebersold book 43 shizzle before you're ready won't give you enough time to really digest what you need to learn. Sit and really carefully woodshed as many different ways you could outline the chord movements, over really simple changes. Your vocabulary will end up being all the stuff you liked and kept
top tips:
roots and fifths are good, as are 3rds.
being aware of the key and the full chord you're playing under will help you choose the right scale tones
Chromatic approaches, especially to roots, are nearly always great sounding.
It often sounds good when you keep going in the same direction through a chord - it sounds like you've got a plan
don't be afraid to play half-notes
don't be afraid to play the same note again over the same chord!
remember you're playing a song, or accompanying a melody or a soloist. So what you play should be appropriate, and make sense in that context. If what you play would have been the same regardless of what the other people were doing, or what the tune was, then something's wrong