I can't do one perfectly, but what I do is bounce the stick at a certain speed with each arm. You have to alternate hands really really quickly. It's all in the wrist.

Drum rolling isn't easy. But if you want to work on your speed, try this. Buy some marching sticks. They're usually much thicker and heavier. Find a pillow, it can be a couch pillow or one for your bed but make sure it's fluffed and full. Then alternate taps with your hands at increasing speeds until you're going as fast as you can. Hold that speed for a while, and begin again. You'll find that on a normal drum, you'll be able to play much faster. This might help you with your drum rolls.

Hi.
Drum roles are not about speed, its not a lot of single taps very quick.
Its easier to do than describe.
What I'd try is to practised your single roles. That's where you use the stick bounce and you get a mini role, will last about a quarter of a second. Keep doing it on one hand until its consistent. Then get a single role with the other hand and get it consistent.
Then alternate your hands doing single roles. Speed up until the role is smove.
It may help to keep your sticks near the rim of the drum.
Your fore arms should be hardly moving and you let the stick do all the work.
Hth.
Nick.

In regards to are you too tight? I would probably say yes. You should be able to easily turn the stick in your hand. I might also suggest checking where you are gripping the stick. I grip mine so that the weight is slightly concentrated forward, but not so much as to have the stick fall and not rebound.

As to doing a roll, the sticks are doing most of the work. Start slowly and do a downstroke, let the stick bounce once, and then repeat with the other hand. Try to get sixteenth notes to sound consistently doing doublestrokes. Probably a good speed to shoot for is 120 bpm. Then once they sound consistent, add on the speed. Once you get to about 180 bpm, your hands are doing eighth notes, and your sticks are doing sixteenth notes. That is pretty much your standard roll. You can do single stroke rolls, and to do that it's all about using the fingers. My college prof said to practice that,  to grip by the tip, and smack the butt of the stick into your forearms with your fingers to work on speed. Buzz rolls are just multiple bounces of the stick, so your hands aren't moving very fast at all, the trick is the timing so it sounds smooth. Keep working at it, and once you get it the first time, it will make so much more sense.