Drummers frequently find themselves wondering how they can most effectively and efficiently improve the playing speed of their hands and feet. Many drummers, especially in metal and punk bands, even face a double-dilemma: how to increase the speed in both feet when playing the double bass drum. One such possible technique that more drummers are beginning to explore is the use of ankle weights while practicing.
Physiology
Sport Fitness Advisor explains that speed, or power, is the capacity to apply a large amount of force in a short period of time. In order to increase your ability to apply greater force in shortened amounts of time, doing strength training exercises can increase maximal force production. However, strength training alone will only increase the amount of force that you can apply. This is why many athletes, and in this case drummers, should do strength training coupled with speed training to produce maximum results.
Application
To improve any form of physical performance, you first need to develop and strengthen your muscles. In the case of drumming, if you have never played a double-bass drum before, it is likely that your dexterity and coordination will be lacking. This is why some drummers prefer to wear ankle weights when they first begin drumming, to strengthen and tone the leg muscles.
Wearing ankle weights for 10 to 20 minute increments during a practice session while focusing on accurately playing rhythm patterns at fast tempos can help you produce quicker rhythms at higher tempos. It can also improve your overall playing stamina. In addition, consider playing with your heel off the ground. This technique is often used by drummers to produce louder, faster beats.
Training without Ankle Weights
Whether you prefer to wear ankle weights while you practice drumming, speed training is the most important component of producing speed. Sport Fitness Advisor says that practicing moving and accelerating faster helps to condition the neuromuscular system, which improves the firing patterns of fast-twitch muscle fibers, the muscle fibers responsible for fast and explosive movements.
To apply speed training in your drumming, practice playing basic and complex drum rudiments and rhythms with your feet. Set a metronome to 80 beats per minute. Play the pattern LRLL, RLRR (left, right, left, left, right, left, right, right) four times through, and then gradually increase the speed. Continue to increase the speed after completing each pattern. While it will be easy at first, as the tempo gets faster, it will become more and more difficult to play the rhythms accurately and to tempo.
Considerations
Many drummers that use ankle weights when they practice prefer to wear weights no heavier than 10 lbs. In addition, many drummers wear their ankle weights only for about 10-minute increments. The purpose of wearing the weights is to develop your fast-twitch muscle fibers just enough to be strong and explosive; you do not necessarily want to build a lot of muscle bulk. Stronger muscles do not fatigue as quickly; however, if you are wearing heavy ankle weights, or ankle weights for too long, and your legs and feet begin to tire, this may be counter-productive to the goal you are trying to achieve.
Additional Thoughts
Some drummers forgo ankle weights all together. Instead, they prefer doing calf raises to strengthen their calf muscles and to improve the support of their feet and ankles. If you choose this option, perform three sets of 25 repetitions daily. Take brisk walks or light jogs several times a week and remember to stretch after exercising and practicing the drums to help improve coordination, flexibility and blood circulation to your calf muscles and feet.
Sitting properly and improving your core muscle strength can also improve your overall footwork and speed. Through good posture, you support your body weight better and distribute the weight in your legs more evenly.
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