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.

If we compared the pitching delivery of a power pitcher to a high powered riffle then the force vector would be the barrel and triple extension would be the trigger. Without either one, your high powered riffle is junk. It also doesn’t matter how much gun powder is in the gun, without the barrel or the trigger, it is useless.

Most young pitchers have very poor stride power because they do not achieve triple extension in their strides. This component along with the gun powder, which is our muscles, produce power in our strides. Without this component and poor leg and core strength, our power production is limited.

What is the Force Vector?

This is the angle of the ankle to knee. Starting in the drive leg, this is the direction that force is being produce. If the ankle to knee is vertical then the force will be produced in a vertical direction. Because the stride moves in a linear direction, towards the target, a pitcher can not produce force or power in the stride until the force vector is linear. The force vector is also important in the landing leg. When the landing leg stabilizes and produces force back into the hips, the force vector must also be angled in a linear direction instead of a vertical direction.

Why is the Force Vector so important to increase velocity?

The National Pitching Association in their 2005-2006 Velocity Study here, proved that 80% of a pitchers velocity is based on the degrees of separation between the hips and shoulders at front foot strike. The 3X pitching approach has proven that triple extension before front foot strike, along with triple flexion of the landing leg at front foot strike, is what enhances this hip to shoulder separation. Therefore the force vector must be in a linear direction for triple extension to occur in the drive leg and optimal stabilization to occur in the landing leg.

How to Implement the Force Vector into the Pitching Delivery?

Most young pitchers struggle with this critical component. Their force vector stays too vertical through their strides. The reason for this is the lack of power and mobility. Power and mobility is pretty much a catch 22. You cannot have mobility without power but you can have power without mobility and to have a linear force vector in your drive leg during your stride, takes both power and mobility to implement.

The best way to improving your force vector you must first start with building a base level of strength through the entire body and then start enhancing power production by introducing speed and power movements. Once you have developed some explosive power which can be measured in a vertical jump then you want to start training this power through full range of motion to enhance mobility. This must be done with both a throwing program and a strength and conditioning program. This is the foundation of the 3X Pitching Velocity program. This is why this off-season program is so effective in increasing velocity. If you are serious about your pitching career and you want to develop an explosive stride to help increase velocity and prevent arm injury then you must start this 16 week program today.

For more information of the 3X Pitching Velocity program continue visit the home page.

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.

The Problems with Changing your Arm Path

If you define the pitching delivery in the two phases as labeled here in this article called, How to Throw Hard and even Harder, you will learn that when the arm is starting to apply the force to the ball which happens after external rotation of the throwing arm, the arm path is moving in a straight line towards the target. This means that when conventional wisdom says you should have a short arm path in the beginning of the delivery and a long arm path at the end, this changing of the arm path actually has no effect on the velocity of the ball. What this is doing is making a mechanical change to your delivery which is the why your velocity is changing.

If you look in Professional Baseball you find all different styles of arm path and no relationship with velocity. This is because velocity is based around stride speed or power and the relationship between the rotational pivots which are the hips and shoulders. Being that the arm is connected to the shoulders, it does have some control of the shoulder pivot but ultimately the shoulders are in control. Based on the 3X Mechanics velocity is mainly influenced by the relationship of the hips to shoulders at front foot strike. The arm path can go almost anywhere it wants, as long as the shoulders are closed while the hips are open at front foot strike. You could pitch like Tim Lincecum and put the arm down behind your back during your stride, or like Zach Outman who looks like he is stretching his throwing arm while he is striding, either arm path will have an effect on velocity if their other mechanics do not change.

The lesson learned here is never focus on arm path, it does not control the legs, core or shoulders and it will more than likely have a negative effect on your pitching velocity. If you want to learn good mechanics to increase pitching velocity then stay away from conventional wisdom and learn to implement the 3X mechanics which you can see here in this pitching 101 video.

More than likely your Pitching Coach has no idea what Force Vector Pitching is and why it is so critical for velocity. I would love to see the look on his face when you ask him what force vector pitching is and why is it so important.

I have talked about the Pitching Force Vector many times on this site and in my analysis. It is also in the 3X Pitching Velocity program and the fact is, I really can’t talk about this critical component enough.

What is the Pitching Force Vector?

The Force Vector is the angle of the line from the ankle to knee. It is called the Force Vector because in any athletic event, yes pitching is an athletic event, the athlete must use ground reaction forces to produce force which will initiate body movement. Therefore the drive of the leg from the ground is what I like to call Force Production. The more force you can apply into the ground, the faster and harder we move as athletes, but this force must be guided in the direction that the athlete intends to move. This direction of movement is based on the angle of the Force Vector. If your Force Vector is vertical, you move vertically like a basketball player, if your Force Vector is horizontal, you move along the surface of the ground like a pitcher in his stride phase.

Force production in pitching will occur in both legs during the delivery, which if performed correctly, will rotate the hips. If we compared these pitching mechanics to an engine, the legs would be the pistons and the hips would be the drive shaft. We apply force to the piston and it then rotates the drive shaft.

Improving Pitching Mechanics and Velocity

In 3X Pitching, triple extension is the movement to create force production in the drive leg and triple flexion is the movement to create force production in the landing leg. The 3X Pitching eBook which is a part of the 3X program defines this into more detail. What is important to understand is that triple extension followed by triple flexion, where the force vectors are both in line towards the hips, like in all the pictures here, is what produces a high velocity pitcher. This is why I put together these animated clips of some of the games hardest throwers and labeled their force vectors so you can see how similar they all are. If I was to label the force vector of a low velocity pitcher, the force vectors would not be in line with the hips at any point in the delivery. They would be more vertical. These high velocity pitchers are able to keep their force vectors in line with their hips because of both leg power and they have developed the motor coordination to use this leg power effectively. Why this c0nverts to velocity is because these pitching mechanics create more explosive hip rotation than any other mechanical movement in the human body. All they have to do after the stride phase is to make sure that the shoulders have separated from the hips during this explosive hip rotation and the rest will come very easy. Most velocity loss and inconsistency is due to the loss of leg power and the breakdown of the Pitching Force Vectors during force production.

I highly recommend that you either film yourself pitching to analyze your force vectors or educate someone who can be that third eye for you, especially your coach. You can also post your videos in the forums for a video analysis but don’t forget that this has as much to do with strength than with motor coordination. You need a strength and conditioning program like the Fusion System in the 3X Pitching Velocity program to make it possible for you to implement these mechanics on a consistent basis.

* The first person to post who these pitchers are here I will send you a 50% off coupon to the 3X Pitching Velocity program.

There currently is a gimmick that supposedly helps the pitcher to get into this position but the problem with these gimmicks is if you cannot pitch with this device in a game, what use does it have for the pitcher? If the pitcher can not put himself into this power drive position without the device then it is a total waste of money. I have never worked with the device, so this is not a review.

The 3X Pitching Velocity Program trains the pitcher through drills to achieve this Power Drive Position. I will cover some of these components here that are in full detail in the 3X Pitching Velocity Program.

The Pitchers Power Drive Components

1. Lift and Lead – Lift your lift leg as you lead with your hips. You want to start your momentum towards your front foot as quickly as possible while closing off your hips with your lift leg.
2. Align your Force Vector with your Front Hip – Your force vector is your ankle to knee. This must get in line with your front hip as soon as possible. You can make this happen by driving your shin into the ground as you push your hips towards the target.
3. Power Pads Force Production – You want your drive leg foot completely flush against the rubber with your weight sitting on your power pads. This is the area from the ball of the foot towards the arc. This is where you want to start applying force as you align your force vector with your front hip and as you move into triple extension. This is where you use ground reaction forces to generate your power.

This is definitely not an approach to pitching from the conventional wisdom of the game. Critiques of this approach would say that this goes against the old school “Balance Position.” Those who think this way do not have a physiological understanding of explosive movements. Lifting the leg and pausing to establish “Balance,” does not support an explosive movement by definition. To the explosive athlete “Balance” is the athletes ability to control the momentum of the body and direct it towards the goal. This balance is most important during the stride when power is generated and at front foot strike when power is converted to torque.

Great examples of pitchers who put themselves into a Power Drive Position would be all hard throwers. My favorite example is Trevor Bauer, Tim Lincecum, Aroldis Chapman, Felix Hernandez, Nolan Ryan, etc.

Learn the Pitchers Power Drive

To learn more about all of these power pitching components read more articles here or purchase the 3X Pitching Velocity Program.

What is the best way to use the glove side to increase shoulder and pitch speed?

Before I go into answering this question please understand that there is several critical mechanical components that occur before the glove side even comes into play during the pitching delivery. It is essential when learning velocity focused pitching mechanics that you master all of these critical components before front foot strike which is when the glove side takes action. You can learn all of these mechanical components in the 3X Pitching Velocity Program.

When the glove side is ready to serve its purpose, it must immediately spring into action and become an effective fulcrum for the shoulders to launch. This means it must tuck tightly under the glove arm and shoulder. The tuck should be enough for the chest to push forward while the glove arm bicep is fully contracted like when curling weight. Do not let the glove drop or the elbow to swing out towards the dugout. The elbow must stick into the obliques of the core. By tucking the glove side up and under the arm and keeping it tight with the chest pushing forward this will set a strong fulcrum for the shoulders to efficiently accelerate around. Remember the purpose of the tuck is to create a stable fulcrum or pivot, NOT to assist the throwing arm during the launch. Using the glove side to assist the throwing arm during the throw will cause instability in the pivot point, slowing down the speed of the shoulders and could also cause arm drag which can lead to elbow and shoulder injury.

The best way to learn the glove side is to watch the glove side of hard throwers in slow motion.

The 3X Power Stride Approach

The best example of this approach is Aroldis Chapman for the Reds. He has the longest stride length in the MLB and also is able to move through his stride at one of the top speeds in the MLB. His stride speed to stride length ratio is probably the best in the world. This and optimal hip to shoulder separation is why he has the fastest pitch in baseball.

To develop an average to above average stride speed to stride length ratio you must first learn the importance of triple extension. Triple extension increases both stride length and stride speed. To learn more about Triple Extension or 3X read this article here.

To implement the 3X Power Stride into your delivery you must follow these 4 key steps.

1. Lead with your hips. (View first pic below)
2. Load on your drive leg. (View second pic below)
3. Keep your front leg closed until just before front foot strike. (View third pic below)
4. Triple extend your drive leg just before front foot strike.(View fourth pic below)

The 3X Power Stride ends at front foot strike and then you must efficiently and effective transfer that energy into the ball to take advantage of the 3x power stride. If you fail to transfer this energy through hip to shoulder separation and front leg stabilization, you will see no increase in velocity and you could cause arm injury. Notice Chapman has achieved optimal triple extension and hip to shoulder separation at front foot strike.

Before you attempt to implement the power stride into your delivery you must first determine that you have the leg power to perform the movement. Here is a quick drill you can use to test your leg power.

3X Power Stride Strength and Speed Test

1. Stand in a full stride that is at least 90% of your height. If you are 6 feet tall then your stride should be roughly 5 feet 4 inches.
2. Make sure that both of your feet are facing forward in a straight line.
3. Make sure that you are on the ball of your drive or back leg foot.
4. Keep most of your weight on your drive or back leg.
5. When you are ready to perform the test lift your front foot and at the same time fire and triple extend your drive or back leg. Triple extension is the extension of the ankle, knee and hip flexor.
6. MAKE SURE THAT YOU TRIPLE EXTEND YOUR DRIVE OR BACK LEG BEFORE YOUR FRONT FOOT LANDS.
7. You also want to hear the drag of your back foot just before front foot strike.

If you can perform this drill by getting triple extension before front foot strike, with a 90% and up stride length, then you have the leg power necessary to implement the power stride into your delivery. For more drills and information on learning the 3X Power Stride see the Ace Pitcher Handbook and the 3X Velocity Camp. If you would like to submit a video of you pitching for video analysis to determine your stride speed to stride length ratio please submit it in the forums here:

Mechanics and Analysis Forum

3X Timing Factor

The component before 3X occurs is the “Load” position. This is when your lift leg is coming down and your squatting on your drive leg as your hips begin to build momentum towards the target. The speed of your lower body at this position is moving at a slow pace. You are mainly working to get everything in position for triple extension. Most pitchers who do not understand the timing of triple extension would try to triple extend quickly while still in the “Load” position. This would prevent good hip to shoulder separation at front foot strike and the pitcher would leap towards his front foot landing instead of hover. To prevent premature triple extension, you must wait for your hips to be as far away from the rubber as possible with you drive leg still bent and ready to fire and your lift leg is just about to land. Notice the photo of Joba Chamberlain in this position. Now that you know when to fire your drive leg into 3X you must now understand the speed of the movement.

Remember momentum must continue to accelerate to ball release. Therefore if you accelerate two early in your delivery it will cause you to decelerate before ball release. You want the climax of your speed to hit when the ball is launching out of your hand. As for the speed of triple extension, you must start your leg drive after the “Load” position at a slow pace to make sure your drive leg and hip are moving before your back shoulder. Once you feel the separation of back hip to back shoulder begin and your core is starting to tighten then this is when you explode into full triple extension. If you do not feel the separation of hips to shoulders before you triple extend then you could easily triple extend your drive leg and your back shoulder would move along with it killing your chance of creating optimal separation. So once you feel your core tightening then it is time to fire that drive leg and push your hips to your target. Notice in the video clip of Joba here he does not accelerate his lower half and triple extend until he is coming out of the load position and his lift leg is starting to open and land. You will notice that it looks like his knee is driving down into the ground. This is the effect of the extension of the drive leg as the body is moving down hill.

Another indicator that you created good core torque is if you can hear your drive foot dragging before your shoulders and chest start towards the target. This dragging sound should happen just as your chest is thrusting forward. Notice in the video clip of Joba that his shoulders begin following the hips towards the target just after his drive foot is dragging. Most young pitchers will see in video analysis that their drive foot drag happens after their shoulders commit towards the target.