Participating in drumline forced me to practice and master various rudiment exercises. We worked on diddits (which helps double-bounce control), triplet rolls, flam accents, eight notes, and paradiddles. Along with the benefits practicing these, and other rudiments, can have on your speed, control, stamina, but these are great things to use as a foundation to lots of different drum set beats.
FLAMS- To execute a flam, you simply, either with the left or right stick leading which will be indicated in the music, let both sticks drop at the same time, but control one to strike the head just slightly earlier the other.
ROLLS- There are many types of rolls that are classified by the number of bounces within each stroke. Each time your stick strikes the head it bounces off the head. To see this principle in action hold your stick vertical and then let gravity take over and just let it drop. You will notice that the stick will naturally bounce. By learning to control the number of times the stick bounces each time it strikes the head, you can achieve faster, more even, and more complicated rolls. *Note- A single stroke roll will not bounce, each stroke will yield one beat on the head.
Triple Stroke-
PARADIDDLES- A pretty simple pattern that is just RLRR LRLL and repeated. There are other variants just like for rolls called double, triple, and so on paradiddles.
Single Paradiddle- 
Double Paradiddle-
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