If you take a look at the 3X Pitching Profiles, which are measurements of speeds and distances of some of the best pitcher’s mechanics in the game, you will discover that most of these pitchers have either above average 3X into hip to shoulder separation or below average hip to shoulder separation with above average 2X. To truly understand what is going on here and how this effects velocity, it is important we first understand the relationship of 3X to 2X and hip rotation.

3X to 2X and Hip Rotation

Triple extension (3X) – Is the extension of the drive leg knee, ankle and hip flexor and it will usually extended in that order. The 3X approach to pitching teaches us that achieving 3X before front foot strike will create hip rotation just at or just after front foot strike. It will also promote more explosive hip rotation which leads to optimal hip to shoulder separation. This hip rotation is occurring because when the drive leg achieves 3X, it pushes the hip flexor of the back hip forward before front foot strike. This will just open the hips a little, so when the front leg lands and stabilizes, the hips slam completely open towards the target. If the pitcher does not open the hips through 3X before front foot strike, hip rotation will happen late, reducing hip to shoulder separation.

Double Extension (2X) – This is the extension of the knee and ankle of the front leg at front foot strike into pitch release. The 3X approach to pitching also teaches us that achieving 2X before pitch release is critical to support hip to shoulder separation and it will transfer more energy or power into the ball increasing velocity. Taking 2X even farther into hyper-extension will force the hips to completely open towards the target. We know the more open the hips are towards the target at release, the more front leg extension will occur which will put more power and energy into the ball, increasing pitching velocity.

How 3X and 2X together Promote High Pitching Velocities

The best way to understand the relationship of 3X to 2X, is using the car crash analogy, which I have used a few times on this site. 3X would be the high performance car heading towards an immovable brick wall (2X). The passenger (test dummy) in the car is the ball. We do not know the effect of 3X to 2X until the car hits the wall. The farther the passenger flies out of the car, the more effective 3X to 2X worked together.

Just like when pitching, 3X is our acceleration system and 2X is our breaking system. If we increase 3X then 2X must support it to increase pitching velocity and vice versus. They work hand in hand. You can’t have one without the other.

On the elite level, when a pitcher is working to break 90mph, the relationship of 3X to 2X becomes even more important. In the case of Brandon Morrow (see 3X Pitching Profile) he has an above average 3X with a below average 2X and he is a 95+mph pitcher. In the case of Justin Verlander (see 3X Pitching Profile) he has a below average 3X with an above average 2X and he is a 95+mph pitcher. The diamond in the rough here is that both these pitchers have an above average relationship between 3X to 2X. This is why they throw in the upper 90′s.

Let’s look at these pitchers and their 3X to 2X relationship, so we can learn how to improve our relationship of 3X to 2X. Brandon Morrow has one of the best 3X moves in the game but he has a below average 2X move to support it. If you watch his front leg stabilization in slow motion you will see that it never flexes or moves after front foot strike, it is stabilizing and supporting his explosive 3X, like the immovable brick wall in the car crash analogy. This is allowing all that power from 3X to slam the hips open into his stabilized but not extended front leg, like in the car crash analogy. If he had a weaker 3X, with his below average 2X, he would lose velocity but if he had an explosive 2X like Justin Verlander, to go with his explosive 3X, then what would happen? This would change the car crash analogy. The brick wall would now be replaced with another car moving towards the original car at the same speed. Let’s replace these cars with bumper cars so the impact is greater. Now what would happen to the passenger in the original car? He would project himself even farther out of the car at impact. So you can see how powerful 3X and 2X can be if they work together. You can also see how if you increase one and decrease the other, at the same rate, then you haven’t effected velocity but if you increase one without decreasing the other then you increase velocity. 3X to 2X go hand in hand, so you must understand their relationship before you can effectively use them to increase velocity.

How to implement 2X before Pitch Release

The key to implementing 2X into your delivery is through both the motor coordination training of the component through drills and strength and conditioning. Let’s look at them separately.

Motor Training 2X – When using drills like the Med Ball or Target throws in the 3X Pitching Velocity program you want to work to keep the front leg knee behind your heal when in these drills. This will allow you to more easily achieve 2X. Once the front leg knee pushes out over the front foot it becomes too difficult to achieve 2X. These drills will help you develop the motor coordination around 2X because when you are in these drills, you are positioned with your hips open to the target at start. 2X will not occur if your hips are closed towards the target. This is why it is difficult to practice 2X within your entire pitching delivery. If you are not opening your hips at front foot strike then it will be almost impossible to achieve 2X before pitch release. This is why I recommend using the drills in the 3X Pitching Velocity Program to train this 2X motor skill.

Strength and Conditioning 2X – This is important to support 2X because for a pitcher to achieve 2X before pitch release, he must have strong quads and flexible hamstrings to complete this movement. If a pitcher is able to get the hips open at front foot strike but does not have the strength to fire the quads against the force of the landing leg hitting the ground and his hamstrings are not strong and flexible enough to support this extension and forward trunk tilt movement then the pitcher will never achieve this velocity component. The 3X Pitching Velocity program uses heavy load training to develop the quad power along with lifts like the RDL’s to develop the hamstring flexibility.

The Science behind 2X to 3X

If you need more science to support this information in this article then please study more about the physics of impulse and momentum. You can actually put together the math that supports this 3X to 2X relationship.

Here are also the studies that support these pitching components.

NPA Velocity Study conducted 2005-2006

http://www.nationalpitching.ne…..UV_NPA.pdf

“The results from our study indicate that just about 80% of a pitcher’s real velocity comes from the torque of hip and shoulder
separation”

ASMI – Comparison of High Velocity and Low Velocity Pitch Deliveries

http://www.asmi.org/asmiweb/re…..itches.htm

“Compared to the low ball velocity group, the higher ball velocity pitchers demonstrated less lead knee flexion velocity after front foot contact and greater lead knee extension velocity at the time of ball release. Extending the lead knee in this manner may provide stabilization allowing better energy transfer from the trunk to the throwing arm, and could be a critical factor in pitch velocity.

More open pelvis angle at the time of ball release (REL) also correlated with increased pitch velocity increased.”

High Pitching Velocity and Foot Sync

The reason synchronizing the feet before front foot strike is important is because it helps trigger hip rotation. The opening of the front foot will start the rotation of the hips during the stride. If the front foot opens early during the stride then hip rotation will start early. This will limit power production while also slowing hip rotation after front foot strike.

This is why it is important to trigger hip rotation just before front foot strike. Opening the hips just before front foot strike will promote more explosive hip rotation because the hip is forced to open faster due to the short amount of time it has to open before landing. It is also critical to understand that the front foot triggers the hip rotation but the back foot is what is driving the power of the hip rotation. This is why the feet must work together to create explosive hip rotation just before front foot strike.

Notice the animated clips here of Trevor Bauer and Aroldis Chapman. It is a close up of their feet moving together during the pitching delivery. What you see is the drive leg foot kicking the ankle through to complete triple extension just as the front foot is opening for landing. This synchronization of the feet is critical for power production, a good stride length and ultimately explosive hip rotation.

How to Synchronize the Feet During the Pitching Delivery?

The key to synchronizing the feet during the stride is in the “Load” position. This is the position where the pitcher is set up for launch, the clip here of Trevor Bauer starts in this position. The force vector (ankle to knee) is in a linear position and the lift leg is following the lead of the front hip. Most pitchers who open up the front foot early or who do not have a good drive leg ankle kick have a poor “Load.” The poor “Load” is mainly the result of a late linear force vector. The earlier the pitcher can line up the force vector into a linear position, the faster the pitcher is moving through the stride and the more distance the pitcher is covering in the stride. All that is left to do at this point is to throw open the front foot as you also fire the drive leg foot to extend just before front foot strike. Here is an animated clip of  Trevor Bauer moving from this “Load” position into front foot strike perfectly. Notice how his feet movements come before his hip rotation at front foot strike. There is several drills in the 3X pre and in-season program to train the motor coordination around these components.

It is important to note that if  Trevor Bauer  would have not aligned his force vector so linear early in his stride or lead so effectively with his front hip then he would have opened his front foot early and reduced his power production and explosive hip rotation that occurs just at front foot strike. This would seriously reduce his pitching velocity while also putting more work and stress on his arm.

The problem with over coaching front foot strike is that all of the power production that must occur before front foot strike is forgotten. This will develop an accurate pitcher but if the pitcher struggles with power issues then he will be a low velocity accurate pitcher with a higher chance of having arm problems. Unfortunately, this is not going to get him to the next level.

The key to coaching front foot strike is to first coach the power stride before you move into front foot strike. If the pitcher has done his job and conquered his power issues and has developed an explosive stride then front foot strike becomes critical in converting this power into torque.

How to Convert Stride Power to Torque at Front Foot Strike?

This understanding of stride power converting to core torque through front foot strike was developed here at TopVelocity.net first. This is the foundation of 3X Pitching. Before 3X Pitching was developed here, no other source had defined why harder throwers use longer faster strides to throw harder. The only source to come close to this discovery was the National Pitching Association in their 2005-2006 Velocity Study where they proved that more hip to shoulder separation creates more throwing velocity. The study acknowledges the importance of the stride power but does not define the conversion of this power into hip to shoulder separation and then into the velocity of the ball.

The Holy Grail to Power Pitching

This description of how power from the stride converts to hip to shoulder separation is the Holy Grail of the power pitcher. The better you are at converting stride power to core torque at front foot strike, the better your velocity and precision, therefore the more dominate you are as a pitcher.

This conversion occurs more efficiently and effectively when triple extension (3X) is achieved before front foot strike. This means the ankle, knee and hip flexor are all fully extended, in an explosive manner, before front foot strike occurs. This not only builds stride power but it also opens the hips to the target before the front foot lands. When the front foot lands it stabilizes and converts the 3X power, using ground reaction forces, back up the landing leg into the front hip. 3X power and stabilization of the front leg at front foot strike creates explosive hip rotation. If the shoulders stay in-line with the target during the stride then this explosive hip rotation will move the hips away from the shoulders before the shoulders have time to react and launch. This separation of the hips to shoulders creates torque in the core which multiples the force and launches the shoulders in the same direction towards the target. This process continues to activate and multiple force up the upper kinetic chain, until the ball is released.

How Placement of the Front Foot can Effect Velocity and Precission?

Notice the picture here of Tim Lincecum. He is not landing on a straight line towards the target (see original foot position). This is because for his front leg to stabilize and promote optimal hip rotation at front foot strike, his front foot must land on his center of gravity. If his foot had landed in a straight line towards his target then he would not have established good balance at front foot strike which good balance leads to good stabilization. He would also not have allowed his hips the opportunity to open completely towards the target. The front foot landing on line with his center of gravity is both critical for power conversion and complete hip rotation.

Tim Lincecum is not the only pitcher to do this in his delivery. Notice the other examples on this page of power pitchers landing with their center of gravity not always on a straight line.

* Important Notice *

Just because you land inside the straight line towards the target with your landing leg foot doesn’t mean that you are landing with your center of gravity. The only way to check this is using video analysis and filming the front side of your delivery.

You should only make these adjustments with your front foot strike once you have developed good stride power and distance using the 3X Pitching Velocity program and you have determined your center of gravity at front foot strike. Making these adjustments before developing good stride power and distance and achieving optimal hip to shoulder separation at front foot strike will be putting the cart before the horse and the result may only be accuracy without velocity.

FVS Velocity Program for Position Players

The key for position players to increase velocity comes in these four components; Force Production, the Force Vector, Front Leg Stabilization and Hip to Shoulder Separation. If a position player wants to increase velocity, he must enhance Force Production, focus his Force Vector towards his target, Stabilize his front leg at front foot strike and convert this force or power into hip to shoulder separation. If you are new to this site then this may be the first time you have read these terms when describing the throwing motion. Here are some simple definitions of these components to help you understand this approach.

Force Production – This is the force applied in the throwing delivery either through the drive steps or step, before front foot strike. In the last drive step force production is enhanced through the ankle kick of the drive leg. This will start force production at the foot where the body is in contact with the ground and this ground reaction force will move up the leg, into the hips, to create hip rotation.

Force Vector – This is the direction of the ground reaction forces. The force vector is the angle of the drive leg ankle to knee. The ankle to knee or force vector must be in line towards the goal or target.

Front Leg Stabilization – The front leg must also produce force which comes at front foot strike. When the front foot lands, this force moves into the ground and where there is an action there is an equal and opposite reaction which is that force moving back up the leg. If the leg continues to stabilize, this force will travel into the hip, to assist in creating hip rotation.

Hip to Shoulder Separation – This is the most critical component of all throwing deliveries. All the other components are used to serve this main component. Enhancing hip to shoulder separation at front foot strike is the key to reaching your top velocity from any position. This component describes the separation of the back hip to back shoulder at front foot strike. The more hip to shoulder separation the more coil or torque in the core which will create more velocity while reducing the stress on the arm.

The difference between the FVS throwing motion and that of the 3X Pitching throwing motion is how force production is generated. In the FVS throwing motion, force production is a product of the few drives or momentum in the body during the movement towards the ball. This is because most throws from positions start with body movement and in the pitching delivery, the pitcher must always start in a static position.

The similarities of the FVS throwing motion and the 3X pitching throwing motion is everything after force production. Speed and power is still just as important to generating velocity, in both throwing motions. The more powerful athletes in the field will also be the harder throwers, if their mechanics are using their full power, like here in the FVS approach.

All of the 6 components of 3X Pitching Velocity are representative of a ballistic or explosive movement during a specific point in time. If the pitcher tries to implement these components into their deliver as choreography then the final result will be negative. It is critical that you use drills to develop the motor coordination of each component of the delivery as you move through the entire sequence. This way the final result will always be positive.

This is the revolutionary approach behind 3X Pitching. The problem is most pitchers who start 3X Pitching are searching for a program to help them increase velocity. This means they have mechanical issues and most of these mechanical issues are the negative results of the lack of power in their deliveries.

When you are dealing with power issues in the pitching delivery then trying to solve the problem through mechanical adjustments is like beating your head against a wall. So I have decided to list the Top 3 Pitching Power Issues here to help prevent those who feel they have encountered the same issues and would like to stop beating their heads against the wall.

The Top 3 Pitching Power Issues

1. A Weak Drive Leg – This will cause the pitcher to land with a short stride without achieving triple extension before front foot strike. This will force the hips to open after front foot strike reducing hip rotation speeds which will effect hip to shoulder separation.
2. A Weak Landing Leg – This will lead to lead knee flexion at front foot strike which will effect momentum transfer and core torque.
3. A Weak Core – The core muscles of the body are in the stomach and back area. This will effect the elastic energy transfer from hip to shoulder to forward trunk tilt and external rotation of the throwing arm. The failure to transfer this energy through the kinetic chain into the ball, will force the pitcher to finish standing up at release or force the pitcher to rock forward at release. Both of these mechanical flaws will produce a negative result.

These top 3 pitching power issues carry with them all of the major components of high velocity deliveries. This proves that most of these mechanical flaws can be solved by leg and core development. Specifically training the athlete to produce more leg and core power. I have found through my practice of coaching and training 3X Pitching that I find quicker results in the weight room because these power issues are being solved a lot faster than in the throwing program. It is critical though that the 3X velocity System which is the 3X throwing program, be used during the training process to implement the motor coordination during muscle development. This way we know that our new power development is being implemented into our deliveries and not wasted.

The 3X Pitching Velocity Program continues to have success because of this revolutionary approach to pitching velocity. You will find similar approaches in Olympic Sports and Speed training and you would think that this approach to pitching would be used more often in the game of baseball but it isn’t. If you are working to increase velocity in your pitching delivery and you are not aware of or dealing with your power issues then you need a program that is going to help you combine strength and conditioning,  with pitching mechanics, without it working against each other. 3X Pitching is that program!

The two greatest pitchers of our time is Nolan Ryan and Roger Clemens. Their success came from their genetic make up and also their work ethics. Both of these pitchers had intense training programs. Roger Clemens was even using illegal drugs to enhance his work ethic and increase his improvements. Both of these pitchers grew bigger, stronger, faster in their careers and they both threw harder the older they got. This is because their work ethics improved their overall strength, which helped keep their flawless mechanics consistent and efficient. If they had slacked on their off-season training programs then you would have noticed a decline in their careers. This wasn’t the case and it is known today that they both where extremely hard workers.

Nolan Ryan and Roger Clemens careers are proof that proper weight training and plyometric training will lead to a successful career. So why do coaches ignore this fact? Because they usually do not have first hand experience. If you want to be a high performance machine then you must train your body to become one.

Why should pitchers use a good strength and conditioning program?

1. To enhance pitching mechanical efficiency, which will lead to more consistency and increased longevity.
2. Help the body heal faster.
3. Develop fast twitch muscle fibers which have a higher capacity for explosive energy.

“Loading” is when the pitcher holds his weight back over his back leg, while his front side continues building momentum towards the target. This is why strong legs and core, produce powerful pitching. Look at Eric Gagne in this picture. He is squatting on his back leg, waiting for the perfect time to fire his hips and then his shoulders.

A component of velocity is produced when torque is generated in the two rotational pivots. The rotation of the hips, to the rotation of the shoulders. Tim Lincecum calls this the “Rubber Band.” Think of your core as the “Rubber Band.” Rotating the shoulder and hip pivot separate from each other would tighten the “Rubber Band.” This sounds a lot easier than it actually is to perform. This is why a small amount of athletes can throw a baseball over 90 mph.

The importance of the “Load” is that it holds the weight back until the first pivot, the hips, are ready to build maximum torque. Triple extension in the back leg drives the momentum into front foot strike, forcing the hips to pivot. Then “Separation,” or “Scap Loading” must occur to build torque in the core. There is that word again “Loading”. Notice the pitcher here in this position. His hip rotation is now complete. It has built maximum torque. You can see this in the tightening of his “Rubber Band.” Notice his shirt is stretching like a rubber band would. Now, all that is left to do, is to fire the last pivot, the shoulders forward and then stabilize. Stabilization allows the momentum generated from the body to transfer to the ball.

If the pitcher didn’t “Load” his weight back, as his front side continued to build momentum and set the first pivot of the hips, then top velocity could never be achieved. It would also put more stress on the rotator cuff, because the torque would build more in the shoulders than the core.

The “Load” is also just as important for hitters to develop power. Notice this picture of A-Rod in the “Load” position. The difference is hitters are more compact because they have to defend the strike zone. Therefore, a hitter cannot have a long stride like a pitcher. This brings up another good point. A good stride is considered to be the length of your body height. The “Load” position also increases your stride. So when you here a Coach yell out that you need to stride out more, then you will understand that this means you are not “Loading.” The importance of the “Stride” is that it moves you closer to the plate, shortening the distance the ball must travel, which increases velocity and a good “Stride” gives you more time to build momentum.

In conclusion, a good “Load” position is more valuable for a pitcher than a high lift leg. It generates as much or more momentum but is critical in generating optimal hip to shoulder separation. Here is a gallery of more pitchers in the “Load” position. View gallery here.