Using a power pod or mound (or both), have your pitcher walk through the steps of the stride banana. Just do the leg movement, no arms. Take a stride out with your front leg, land on ball of foot at a 45 degree angle and then drag your banana (back tip toe) straight forward to meet your stride foot.

Head in the middle of your legs
Back knee pointed towards the target
Shoelaces pointed down
Hips mostly open.

Standing on the mound in your ready position. You will step off the mound when the coach says stride (with your foot at a 45 degree angle and straight towards your catcher). Then, when the coach says banana, you will drag your back foot tip toe all the way up to your opposite foot.

Stand with your feet on a slight angle (45 degrees). Chest facing your catcher and arms at your side. You will be throwing a change up, so put the ball slightly deeper into your hand. Do not move your feet and do your full arm circle, while turning the ball hand away from your body and getting underneath it (for the change up spin). Keep your arm straight and fast while doing this. Release the ball as your arm comes through and stop at shoulder height.

Stand in an open position with your hands at your side. Do your full arm circle. At 12 o'clock start changing your hand position to get completely underneath the ball. Keep your arm fast and a straight elbow and release the ball, stopping your arm at shoulder height.

Lianna starts with both feet on the mound. Does her take away, into her bounce. At 12 o'clock, she starts to turn her hand underneath the ball, keeping her arm really straight (but still very fast) and releases the ball as an off speed change up. She stops her arm at shoulder height. This is correct and what a change-up motion should look like.

Head in the middle of your legs
Back knee pointed towards the target
Shoelaces pointed down
Hips mostly open.

Put a cone about 3 feet in front of home plate on the inside and outside corner. Have your catcher set up on the outside (or inside) corner and try to throw a fastball (or movement pitch) over the cone. If you get it over the cone, you get a point. See how many points you can get out of ten pitches over each side of the plate.

In this video, Lianna is in the open position. She starts at 9 o'clock with the C grip on the ball, slightly deeper into her palm because she is throwing a change up. She keeps her feet stuck and starts her motion. Her glove hand counteracts her ball hand. She keeps her arm straight and gets underneath the ball, releasing the ball out in front of her.