3X Pitching

To learn the 3X pitching approach you must first understand the timing behind the science. Timing is everything when you are trying to develop more efficient and explosive mechanics. If your timing is off, everything can go wrong. This will not only effect velocity but accuracy and most important it could cause injury because this approach is using big muscle groups to drive little muscle groups. So when learning 3X pitching start at a low intensity until you develop sound mechanics.

With 3X pitching we are not focused as much on the lift leg as the drive leg. The reason for this is because the drive leg is more important in generating momentum than the lift leg. A good example is a pitcher like Dontrelle Willis who has an enormous leg lift in the windup and a normal leg lift in the stretch but keeps his same velocity between both deliveries. This is because of the power in his drive leg and most important the timing of his drive leg.

Before we go over 3X timing we need to cover hip to shoulder separation. Notice in the picture of Tim Lincecum that his shoulders are completely closed and his hips are almost facing home plate. This is creating core torque in his delivery which you can see in the front of his jersey. His jersey looks like it is being rung out to dry. The key to creating this much hip to shoulder separation is by making sure that the lower half starts before the upper half. This means that the arm is the last projectile to launch in this ballistic movement. This degree of separation will allow for optimal torque to be generated in the big muscle groups of the core while holding the arm and shoulders back so the body can accelerate to its maximum speed. If this degree of separation is not created and the back hip and shoulder are in sync then the arm will throw the ball before momentum and torque can be generated. This means that 3X will have very little effect on the velocity of the ball.

To allow 3X to have a big impact on your velocity the timing must come just before front foot strike. It must work with the stability of the landing leg to generate torque while accelerating momentum. If 3X occurs to early or too late then momentum will slow down into front foot strike which will decrease both torque and momentum. Therefore, 3X must occur just before front foot strike if optimal torque and momentum are to be generated which will produce top velocity in return.

3X Pitching is very difficult to learn because of these types of body movements that must occur at the correct time, along with the ability to generate extreme amounts of power when performing the movement. To learn this approach to pitching, so it can help increase your velocity, you must not only use drills that will help you develop the muscle memory but you will also need to increase your bodies ability to develop power from the back leg.

The Ace Pitcher Handbook has drills and a training program that focuses on the 3X approach to pitching.

The picture here of Roy Oswalt illustrates this optimal “Triple Extension” and “Separation.” Good separation from back hip to back shoulder builds torque in the core. An indication that a pitcher is developing that torque is noticeable in the twisting of the front of the jersey which is obvious in the picture of Oswalt. This is the most difficult position to master in the pitching delivery. It is a challenge to learn the muscle memory that allows the shoulders to stay back while the hips drive forward. The reason for the difficulty is that this requires a lot of core and leg strength. This is why I promote a very intense lifting program for pitchers that develops fast twitch muscle fibers and optimal core and leg strength. You will not master this position or this core torque until you are strong enough to achieve it.

Watch this video here or read my article on, “Olympic Lifting Increases Pitching Velocity” to learn more and purchase the “Ace Pitcher Handbook” to start the lifting program.