I found this awhile back a www.derekroddy.com
Endurance and Balance Exercises
30-minute endurance exercise.
Suggested tempo 150 bpm – 250 bpm
Playing 8th notes.
4 notes per hand for two minutes with four count rest
8 notes per hand for two minutes with four count rest
12 notes per hand for two minutes with four count rest
16 notes per hand for two minutes with four count rest.
Alternating single strokes for two minutes. (10 minute total)
Follow same example for feet (10 minutes)
Play same example again with feet and hands together for another 10 minutes. This completes the entire 30-minute workout.
It is important that you start at a comfortable tempo. 30 minutes is a long time nonstop playing. If you don't pace yourself, you WILL NOT make it through the entire exercise. This is an endurance exercise and is NOT designed for speed although it will improve it by strengthening your weaker limbs. The goal would be to push the tempo as high as you can and still make it through the ENTIRE exercise.
Suggested tempo, again 150bpm-250bpm
Alternating 16th note single stokes between a hand and a foot.
Right hand / left foot two minutes
Left hand / right foot two minutes
Right hand / right foot two minutes
Left hand / left foot two minutes
Breathing is extremely important while putting physical effort into ANYTHING much less extreme drumming. It is very often overlooked and is the number one cause for cramping. Most people will hold their breath when doing something stressful. Being conscious about breathing will make getting through exercises (and music) that normally will make you strain much easier. You can simply take these or ANY exercise or song you play and practice breathing in 4 beats and out 4 beats over and over. If you want a separate exercise…….here's a real simple, but effective one.
Hands 5 minutes
Feet 5 minutes
Hands and feet 5 minutes
Breathing in and out every 4 beats. Doing these daily will get you into a routine and will become second nature. It also helps with timing as well.
I like to write myself notes on my snare head to keep such small but very important details such as breathing and sitting up on my mind at all times while playing.