Would you like to train your ear, improve your “hand/ear co-ordination,” and enhance the content of your improvisation? 
Try mastering this wonderful phrase (you can use it over a V-I chord change in a minor key) from Sonny Rollins’ solo on “Airegin”!
Play it slowly enough, so that you can play it effortlessly and smoothly.  Gradually increase the tempo, but retain the smooth & effortless approach.
Once you are able to play it effortlessly in C minor, try mastering the phrase in all 12 keys. 

A transcription of the entire solo can be found in Modern Jazz Tenor Solos transcribed by Hunt Butler and available from Jamie Aebersold.