What I've found helps is to practice rudiments with the moeller technique. For instance, when I practice paradiddles, I put the accent on the first beat by using my arm for more power, then my fingers for the rest of the notes. I found tha when I practice this way, it not only improves my overall bpm by using my fingers, but my arm speed as well, allowing me to move around the drumset faster. Hope that helps :)
