I would suggest that you throw at least one other time per week to start with. It doesn’t have to be a lesson. You just need a place where you can throw a ball at a target of some kind like a net that you have taped a target onto, for example. As far as throwing too high. Reduce your distance to target and try to get on top of the ball and release the ball out in front of you. Work on that feel and slowly increase the distance again to get back to pitching distance. In your bullpens work on the bottom edge of the strike zone to reinforce your feel for this type of pitch and delivery.