I have a great
quiet suggestion that will improve your feel, practice subdividing to a metronome.
I have been working David Stanoch's book, "Mastering the Tables of Time" There's a lot to the book, but the first exercise alone is worth the price. (link to the exercise below)
David likens the drummers subdividing exercises to a pitched instrument players practicing of their scales. I think that is right on the money.
With the first exercise, he has you run through all the duple and triple subdivisions of the respective notes.
What I mean by that is first you play a line of half notes, then a line of half note triplets, then a line of quarter notes, then a line of quarter note triplets, then a line of eighth notes, then a line of 8th note triplets, then a line of 16th notes, then 16th note triplets, then a line of 32nd notes, then a line of 32nd note triplets, and then you go back down the same way you came up. Phew! It's just the most fun exercise because it will humiliate you and make you feel retarded. This exercise means NOTHING without a metronome. Don't even do it without one, because you won't hear where you're messing up. And you WILL mess up. Lines B and D were the hardest for me to wrap my brain around.
The hard part is the verbal count. You are only allowed to count 1 and 2 and 3 and 4 and.... even during the triplets. Harder than it sounds!
This has brought noticeable improvements to my time feel. Much steadier. I haven't used a metronome in quite some time, and boy did I need it. Going from straight to triplet time back to straight etc. really cements your time circuits in place. I've been working the first exercise for just 2 weeks, and I think it will take me at least a year before I can do this without messing up at various tempi.
The nice thing is you can just tap your fingers or play sticks or rods on a soft surface. (make sure you alternate hands for each tap, very important) You are working strictly on your time feel. You NEED a metronome though. You are ONLY allowed to count 1 and 2 and 3 and 4. (It's easy to count the triplets 1 trip let 2 trip let...but you will NOT get the benefits of polyrhythmic ability if you don't force yourself to keep the straight verbal count during the triplets. THAT's the hardest part. If you like brain teaser stuff, well here ya go.
I find that it's easier to do his with the feet going. I don't want it easier, so I do it without my feet going, even better for your quiet needs.
One tip, if you do this, during the triplets, you will tend to count the 1 and 2 and 3 and 4 in shuffle time. Don't do that. The "and" falls EXACTLY halfway between the the syllables "trip" and "let"
To help me along, I would count 1 trip and let, 2 trip and let, and then slowly remove the "trip" and "let" syllables from my verbal count. I would be thinking "1 trip and let 2 trip and let", but my mouth is just saying 1 and 2 and 3 and 4. Tough stuff, those brain separation exercises.
http://www.vicfirth.com/education/drumset/stanoch/STT.pdf
Every drummer needs this.