There is no single method that will work with everyone, that is for certain. To increase ball speed you need to either, 1) throw it harder or 2) increase momentum on your approach.
Throwing it harder can cause trouble with consistency and shot repetition, but if you free up the swing, then for most people, the feet want to go a little faster. Let them.
Timing gets screwed up when you try to keep the feet slower than the arm swing dictates. Look at all the women who can generate 18-19 mph with seemingly no effort. It's obviously not a muscle thing. It's letting gravity and natural momentum help you. You may be surprised as your accuracy picks up in direct proportion, too. Only you can decide how many steps will be best for you. Good luck.