There is no replacement for experience, however if you want to accelerate the process I know a few tips.
First of all, make sure you're playing on the settings that are right for you. The difficulty level and the pitch speed sliders both impact pitch speeds. This is only a visual slowdown for the human player, the CPU is unaffected by any change in pitch speeds.
Once that's dialed in, I like to use physical reenforcment in order to help with timing and pitch selection. When I swing at a bad pitch to swing at, I flick myself. When I take a bad pitch to swing at, I pat myself lightly on the back. I've got other tricks, but that is probably the biggest one that turned me from a free-swinging machine into a zen, discipline master. I know I sound like an infomercial when I say that, but it really was that drastic of a change.
Sent from my Pixel 3 using
Operation Sports mobile app