Here’s a series of exercises to develop and improve your ability to play ghost notes on an 8th-note groove, using different bass drum combinations. You can apply the exercises on the ride cymbal with various left-foot hi-hat ostinatos. The challenging thing is to play the two ghost notes before and after the backbeat, so start slowly at around 60 bpm to focus on the movements and stay relaxed.
You can download the PDF here. Keep on drumming!
Francis' Drumming Blog 