Take the A minor scale start at the 6th string and play the first 4 notes of the scale 4 times then move to the next note in the scale and starting from there play the next 4 notes in the scale 4 times. So on and so forth proceeding down the strings and up octaves in the scale. Start from any position. Start from any string the point is play controled, slowly, and repetatively to really get those fingers in shape.
Additionally you should force your right hand to alternate pick no matter how much strain you put yourself through.
Make sense now?