From the time the stride legs picks up to the time the ball is released needs to be in the 1.3 second range. Lefties not necessary cause they use the balk move.
If your talking total time from when you come set the best thing is to vary that as much a possible. A pitcher will naturally hold the ball for 1 second and then go.
For the 1.3 seconds the math works out with about a half second (.5) in flight time to home, then a good catcher is usually 2 seconds pop time, and the baserunner generally take 3.5 give or take.
So 3.8 to get the ball there, and 4 for the runner to be there.
(numbers are just general approximations)
At the highschool level it may not need to be as quick seeing a lot of guys are not that fast. On the other hand if catchers have a particularly poor poptime that also makes it very challenging.
Although you want to be quick, I would no1t recomend the slide step at all.
Picked the following up from Mr. Ellis and like it a lot.
I like the idea of a knee to knee leg pickup, in which you start your weight distribution 40% front 60% back. It is definately possible to get 1.3 with practice. Slide step is just far to hard to be consistent with, and then almost impossible to throw a good 1-7, 12-6 curveball out of.