When you play on your pad, don't play songs. Start with basic rudiments like:
(R = Right hand, L = Left hand)
RLRLRLRL
LRLRLRLR
LLRLRRLR
LRRLRLLR
LRLLRLRR
etc.
Make sure your left hand leads as much as your right (this will improve your left). Play each rudiment 1-2 minutes at a comfortable speed (NOT fast) with a metronome. Tons of drummers don't practice with a metronome and it seriously reduces their pace keeping skillz. When you're in studio, if you can play to a click track you'll get the job done SOOO much faster than if you need a scratch track. Control is more important than speed - as your control grows, so will your speed. Also, make sure that the power in a down stroke is coming from the wrist, NOT the arm. You have more control, dexterity, and power with a wrist stroke than an arm stroke. You also don't get tired as quickly. Do them with your hands a feet separately then try to do them all together. Once you can do that you've just mastered the blast beat!
Once you feel comfortable with the simple rudiments, start experimenting with stick height and accenting (hitting louder at certain parts). Examples:
(R= accent right, L=accent left, r=soft right storke, l= soft left stroke)
Rlr Lrl
Rlrl Lrlr
etc.
A great book to buy is "Master Studies" by Jo Morello. Teaches you tons of rudiments and helps you progress at a great rate. You can find tons of stuff online too.
For blasts, some people use their fingers to go fast. Although this is a great way to get speed START WITH THE WRIST, then once you feel comfortable at high speeds move to the fingers. Finger technique is pretty much ONLY good for high speeds and lacks the dynamics and control of wrist strokes. It also keeps people from practicing with stylez other than fast paced metal. George Kollias, Derek Roddy, and our great friend Axe all blast at super high speeds with their wrists, so you don't even need to use fingers if you practice long enough with the wrist.
When you hold your sticks, they shouldn't feel glued to your hands. They should be pivoting on you middle fingers and the rest of the hand should be used more for controlling the direction and height of the sticks rather that holding them tight.
Most of us feel our left hand as being less controlled than our right but don't worry: with practice you'll improve in no time. You'll be surprised how fast you can progress if you stick to it.
That's my buck 25 anyway.
