I was tempted to load up a bunch of links. But Arky's suggestions- and especially Bill Bachman's drum workout is the way to go. He demystifies rudiments and technique and has a very efficient approach to getting the core mechanics of what you need.
No, I haven't studied with him, but I've studied with several greats. And after seeing many of his videos, going through his Rudimental Logic book and reading his comments on the subject, it's very apparent that you won't be led astray.