if your looking for speed, start off slowly....go through your rudiments, such as paradiddles, they are great for building speed. during a practice, start off at say 80bpm doing paradiddles, then increase it by 2 after a few minutes. keep doing this until you cant hold them consistently and begin to fumble a bit. bring it back to where you could hold it consistently and do that for a straight 5 minutes if possible. every couple of days you will find that you will be able to raise your max by a few bpm, and by the end of the week you can gain up to 10bpm or more. remember to work on your technique as well. ALSO, the same principles you use to speed up your hands can be used on your feet. just use a routine such as this on your rudiments and you'll be good to go. the key is to start off slowly and gradually increase your speed, from single stroke rolls to flamadiddles, use this routine and you will see an increase in speed all over the set.
also practice accenting different notes so that you dont become a machine, and remember to alternate your sticking left and right so you dont become dominant on one side. if someone gives you something to play, learn to play it both ways, this is such a huge payoff in the end
