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Here`s a short exercise which includes two variations of seven note stickings. Both variations are played alternating between the right and the left hand but with different accents and rhythmical values. The tempo is 145bpm.
"Here’s a little athletic paradiddle workout to increase speed and to strengthen the weaker hand. It’s recommendable to learn the melody first before filling the space between the accents with paradiddle groupings as written." - Christin Neddens
"Here’s a new quintuplet workout which combines groups of 2, 3, 4 and 5 in 2-3 and 3-2 in one hand with a constant pattern in the other hand. It’s all based on 16th-note-quintuplets, lead by the right hand first, followed by the left-hand-lead in the second round. It definitely strengthens your coordination skills, your subdivision- and precision comprehension. Try to avoid flams and focus the unison in the relevant spots." - Christin Neddens
"This workout focuses inverted doubles and will help you to increase your speed, accuracy and power. Another recommendation of mine: Practice fast/dense stickings with relatively slow music, it definitely gives your playing the relaxation and groove the music asks for." - Christin