Tidbits-
The faster you play on the bass drum, the less of your leg you should use. When doing slower strokes, bring the power in from the middle of the leg, as you increase in speed, transfer more of the power downward towards the ankle and the foot. Eventually when you speed up enough you just essentially use your foot/toes.
Same principle applies for hand tecnique. When doing slower, harder strokes, your going to use more of your arm the hit the drum, as the hits increase, you move down. When I do blast beats, I essentially only use my two forefingers, my thumb, and a little bit of wrist.
I cannot stress basics enough, even if your just doing rolls on a snare and bass drum for 10-15 minutes a day it will help.