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Triple Extension Pitching is Blowing UP!

The 3X Pitching Velocity Camps are in full swing and triple extension (3X) pitching is the center of attention. It is nice to find that there are those who can’t get enough of it, when I am so used to those who just completely ignore it. Just yesterday, I found two websites that referenced triple extension in their understanding of the mechanics of pitching. They even used my image here of Tim Lincecum with the 3X label showing the extension of the three joints. It is Official, 3X Pitching is Blowing UP! Read more

Do Speed Chains Help Baseball Pitchers?

I get this question a lot because of the latest training gimmick that is showing up online called “Speed Chains.” When I search the web for these velocity training aids I feel like it is 3 in the morning and I am watching infomercials. The first thing that always comes to my mind is, “Who buys this stuff?” It goes all the way back to the “Thighmaster” in the 90′s. These gimmicks are offering a simple and easier alternative to a complete training program but it hardly gives you the same results. The biggest problem is the gimmicks are using one tool to act as a universal training device. I can understand why a couch potato would buy a “Thighmaster” but I can not understand why a young pitcher who wants to become and elite athlete/pitching would use a gimmick like these “Speed Chains” as their alternative to a complete training program. I could see using “Speed Chains” as a small part of a complete training program but not as the entire thing. Read more

3X Pitching and the Timing Factor

Triple Extension or 3X is the extension of the drive leg ankle, knee and hip flexor. Triple Extending the drive leg drives the hips completely through to the target. If triple extension occurs quick enough and with enough force at the end of the stride while the shoulders stay closed and relaxed, this will create optimal separation in your core. The NPA’s (National Pitching Association) velocity case study of 2006 proved that elite pitchers who throw 90 plus mph get up to 60 degrees of hip to shoulder separation at front foot strike. Therefore if you are going to increase velocity you must learn to increase hip to shoulder separation by learning triple extension. Once you learn how to incorporate full triple extension into your pitching delivery, you will not see its benefits until you master the final factor. The final factor in learning any new muscle memory is the timing factor. The timing factor of triple extension is critical to creating 60 degrees of hip to shoulder separation and increasing velocity. Read more

Band Separation Pitching Drill

The main purpose of a Drill, is to practice a component of the delivery that will help to correct a mechanical flaw. I also believe it is important to add resistance to a drill to help imprint the new muscle memory.

The drill below should be performed 2 – 3 days a week, for at least 3 – 4 months. The drill should also be performed after completing the “Flexibility Training” portion of the Fusion System which can be found in the Ace Pitcher Handbook. You can also find more drills in the handbook. Try to push each drill to muscle fatigue, if possible. Read more

Band Chest Thrust Pitching Drill

The main purpose of a Drill, is to practice a component of the delivery that will help to correct a mechanical flaw. I also believe it is important to add resistance to a drill to help imprint the new muscle memory.

The drill below should be performed 2 – 3 days a week, for at least 3 – 4 months. The drill should also be performed after completing the “Flexibility Training” portion of the Fusion System which can be found in the Ace Pitcher Handbook. You can also find more drills in the handbook. Try to push each drill to muscle fatigue, if possible. Read more