Shoulder Separation

Hip to shoulder separation is one of the hardest components of the high velocity pitcher to teach and you will not find any better information on how to coach and implement this critical high velocity component than here at

If you want to become a high velocity pitcher it is critical that you learn how to master hip to shoulder separation. Studies link 80% of a pitchers potential velocity to this single pitching velocity component. The challenges of mastering this component is that it is both mechanical and performance driven. The 3X Pitching Velocity Program was mainly developed to program in this high velocity pitching mechanics into the pitching delivery.

In the articles below you will learn more about this critical pitching velocity component and how to implement it into your own delivery. You will also gain access to video so you can watch how this critical pitching velocity component is instructed.

Learn to Master Hip to Shoulder Separation

How to Master SeparationThe most critical pitching mechanics of the high velocity pitcher is his ability to separate his hips and shoulders at front foot strike. Learning how to master this high velocity component of separation is extremely challenging but has the potential to significantly enhance ball speed.

Studies show high velocity pitchers create more hip to shoulder separation than low velocity pitchers (2). Studies also show an 80% potential of pitching velocity from this single pitching component (1). The problem is the benefits of hip to shoulder separation are becoming more common but very few have the understanding of how it is created and most importantly how it is implemented into the pitching delivery. Learning how to master separation could mean the difference of playing high school baseball to playing professional baseball.

In this article, you will learn how I discovered the secrets to mastering hip to shoulder separation and how this lead to the development of the 3X Pitching Velocity Program. You will also be linked to the 3X Velocity Class #2 on How to Master Separation. This will include science and drills to learn and master this component so you can become a high velocity pitcher. [Read more…]

3X Pitching: Linear Separation VS Rotational Separation

Linear Separation VS Rotational SeparationThe difference between Linear Separation VS Rotational Separation lies at the foundation of 3X Pitching. Learning this difference will give you a complete understanding of what makes the high velocity pitcher. You will now understand what it means to use 3X Pitching. You will also understand why any other approach is either uncompleted or not as effective as 3X Pitching.

Hip to shoulder separation has been a popular understanding in the world of pitching instruction. The problem is most people have a poor understanding of it. Mainly because they really have no understanding of what it actually does for the pitcher. They can see the difference of hip to shoulder separation in a video analysis when compared to someone who has it but when it comes to actually trying to implement the mechanical component, they have no concept of how to use it.

In this article, I will define hip to shoulder separation to the T and also teach you how it is the intersection of power transfer and a force multiplier for the high velocity pitcher and not the generator of pitching velocity. We will also look at examples of Linear Separation VS Rotational Separation. I will then finish this article teaching you how it must be implementing into the pitching delivery. [Read more…]

Study Proves Separation-Timing More Accurate Measurement of Pitch Velocity

Measuring Hip to Shoulder SeparationSeparation-timing more accurate measurement of pitch velocity, WHAT IS THIS?

Just when you thought it couldn’t get any better and it does!

If you know anything about 3X Pitching, you know the power of hip to shoulder separation. If you do not know anything about 3X Pitching then watch this video on 3X Pitching 101. 3X Pitching is a comprehensive approach to high velocity pitching that teaches the enhancement of hip to shoulder separation through a linear force vector and an explosive triple extension (3X).

Hip to shoulder separation has been labeled as a way to measure the high velocity pitcher. The National Pitching Association in their studies of over 500+ pitchers have discovered that the average Major League Pitcher has 40-60 degrees of hip to shoulder separation. [Read more…]

Dorsiflexion is the Key to the Pitching Power of 3X

Dorsiflexion Power Pitching3X Pitching is a revolutionary approach to increase pitching velocity which holds the secrets to power pitching. The foundation of the approach is using triple extension (3X) of the drive leg to enhance hip to shoulder separation and pitching velocity. You can learn more about the science behind this power pitching approach in my latest article called, Scientific Proof that 3X is Key to Separation and Pitching Velocity.

In another article here at, I defined a critical component to implementing 3X which is called the ankle kick. You can learn more about the ankle kick and it’s role in the 3X Pitching mechanics in the article called, 3X Pitching and the Critical Ankle Kick. Once a pitcher has learned the power of the ankle kick to the 3X approach to pitching and has used the 3X Velocity System (throwing program) to implement the motor coordination around the 3X Pitching mechanics then it is important to begin working on the fine motor skills of 3X Pitching to help the pitcher master the entire approach and have a significant increase on pitching velocity. [Read more…]

Scientific Proof that 3X is Key to Separation and Pitching Velocity

3X Hip to Shoulder SeparationIf you read the countless articles on this site you will learn about a new term that has been brought into the pitching world. This term was first planted into the pitching delivery right here at Maybe you found this website because you wanted to learn the hype behind this term or maybe you have no idea of what you just stumbled on. Either way this article will cover and scientifically prove a revolutionary secret to high velocity pitching.

The term that I am referring to is called Triple Extension (3X). 3X is defined as the extension of the ankle, knee and hip flexor. It comes from the Olympic Lifting world. In Olympic Lifting it is a key component to building power. This is also true for power pitchers but it is even more than just a power component for pitchers, it will enhance hip to shoulder separation which has been proven to be the component that holds 80% of a pitchers velocity potential. [Read more…]

3X Pitching and the Critical Ankle Kick

3X Pitching, Ankle KickThe majority of pitchers who commit to the 3X Pitching Velocity program initially struggle with the new motor coordination of triple extension and especially the critical ankle kick. The reason is because low velocity pitchers do not use this component effectively as the driving force behind their pitching velocity. An effective triple extension of the drive leg is the foundation of the power pitcher. To help those low velocity pitchers to understand this critical pitching velocity component, I will dive into the nuts and bolts of the critical ankle kick and the linear Force Vector.

They say a picture tells a thousand words and this animated clip of the leg drive of low velocity pitchers to high velocity pitchers says it all. You can obviously see the ankle extending through in the high velocity clips and the ankle just popping up in the low velocity clips. [Read more…]

Distance Running Reduces Elastic Energy and Lowers Pitching Velocity

Distance Running Reduces Elastic Energy and Lowers Pitching VelocityWe all should know by now that long distance running is bad for pitchers (read 2009 article called Just Say NO to Long Distance Running) but now everyone needs to know how bad it really is. Yes, the study below proves that long distance running reduces the bodies ability to absorb and use the power of elastic energy.

If you have spent anytime on this site, you have learned the importance of elastic energy to pitching velocity. If you need a refresher or a basic understanding here are some of the key components that use elastic properties to generate high pitching velocity. [Read more…]

The 3X to 2X Factor to Pitching Velocity

3X to 2X Pitching velocityIf you have spent any time on this site you have learned the importance of triple extension to building explosive power in the pitching delivery. The 3X approach to pitching velocity labels this as the 3X Factor to pitching velocity. It is the foundation to the entire approach but it isn’t the only factor. 3X Pitching also describes the 2X Factor to pitching velocity which seems to be overlooked by many who believe that increasing pitching velocity only comes in the discovery of one secret or one component. 3X is important and will have a tremendous effect on pitching velocity but in combinations with 2X it is what the elite pitcher needs to perform at his top velocity. [Read more…]

Top 10 Pitching Secrets to Prevent Injury

pitching injury, injury prevention, secrets to prevent injuryPitching velocity secrets are in a lot higher demand than secrets to preventing injury. The deal is they should both go hand and hand. Who wants to increase velocity at a higher risk of injury? This is the problem with most pitching velocity tips is that they come with a price. I developed 3X Pitching with both pitching velocity and injury prevention as top priorities.

Let’s face it, throwing the ball at your top velocity is risky but so is returning punts in the NFL. If we are going to enhance our ability while promoting a long and healthy career, we must understand how our bodies work and how to prevent injury. The American Sports Medicine Institute has already informed the public that pitching injuries spawn from three main factors; Overuse, Poor Physical Fitness and Poor Mechanics. To take this information further, I will list here the top 10 pitching secrets to prevent injury in order from the most significant to the least but still significant. [Read more…]

The Perfect Pitching Placement of Front Foot Strike

The Perfect Pitching Placement of Front Foot StrikeFront foot strike is the single most important moment in the pitching delivery because this is the moment that stride power is converted into hip and shoulder separation and is guided to its pitching location. Therefore perfect placement at front foot strike is necessary to not only support pitch location but to also support high velocity.

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. [Read more…]

Pitching Velocity and the First Move

Pitching Velocity First Move, First Move in Increasing Pitching Velocity There is no better way to increase pitching velocity than with a simple adjustment in your first move. Your first move begins with your leg lift. There are some major misconceptions with the purpose of your leg lift that need to be addressed before we can make the simple pitching velocity first move adjustments.

Let’s first get some footage of your pitching. Shoot some video of a few pitches of you pitching so we can analyze your first move in increasing pitching velocity. Make sure that this footage is shooting from a side perspective, chest facing the camera like Trevor Bauer here. Once you get your footage onto a computer, you then need to find a video player that will give you the ability to move frame by frame, so we can analyze each frame. [Read more…]

Long Toss vs 3X Power Throws

Long Toss, 3X Power Throws  In the 3X Pre-Season program, the “Old School” approach of Long Tossing is replaced with the revolutionary 3X Power Throws. These throws revolutionize the traditional throwing practice of Long Tossing by incorporating the 3X Mechanics and velocity support. Once you learn this cutting edge approach to an in-season throwing program you will not want to go back to your old ways of Long Tossing.

The problem with the traditional Long Toss was discovered in the latest case study performed by the famous ASMI which was backed by the famous Dr. Andrews. You can learn more about this study here. The final results proved that the traditional long toss, along with the popular extreme long toss, not only is destructive to your pitching mechanics but it puts a tremendous amount of stress in the elbow. The 3X Power Throws were developed to eliminate this stress in the elbow while also promoting the 3X pitching mechanics. The results have been revolutionary. [Read more…]

Top 10 Ways to Kill your Pitching Velocity

Kill Your Pitching Velocity, Kill Pitching VelocityDo you know what it takes to completely kill your pitching velocity? I get a lot of phone calls from guys who are desperate for help with their pitching velocity. Many of them are in college or pro ball who have experienced a major decrease in their pitching speed. I always try to reassure them that their velocity has not gone away, it has only been lost. I then inform them that it will take only a few minutes for us to discover what mechanical problems just killed their pitching velocity.

The key to discovering this loss in velocity is through video analysis, it is a critical tool to identifying what is killing pitching velocity. If you are experiencing similar issue or you are dealing with some of the issue listed below then post your video here in the forums for a FREE pitching velocity analysis and we together, will discover the number one issue that is killing your pitching velocity. [Read more…]

Increase Velocity for Position Players

The 3X Pitching Velocity Program has made a big name for itself online, due to its ability to produce results for any age and at all levels of the game. The foundation of the approach to pitching is 3X or triple extension, which is a component that is mainly effective for the pitcher. 3X is what allows a pitcher to build their maximum power down the mound. With an outfielder and even an infielder, they do not have the surface of the pitching mound to deal with and they do not start in a static position like when on the rubber. This means triple extension is not a necessary component for the fielder. All the fielder needs to maximize throwing velocity without slowing down his time to release is a double extension of the drive leg to begin the high velocity movement. [Read more…]

Top 3 Pitching Power Issues

Top 3 Pitching Power IssuesAs a pitcher, do you train for power? The more I coach and train pitchers with 3X Pitching, the more I want to spend  most of my time training them in the weight room with pure power lifts.

All of the 6 components of the 3X Pitching mechanics 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 power pitching 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 pitching velocity. This means they have mechanical issues and most of these mechanical issues are the negative results of the lack of power production in their deliveries. [Read more…]

The 3X Power Pitching Stride

3X Power Pitching StrideMost young pitchers do not have the leg power (power is strength and speed) necessary to generate the energy needed, through the pitching stride, to reach their top velocity. If you are a pitcher who uses mainly your arm to generate velocity then you will find yourself shortening your stride to quickly get your front foot planted. After front foot strike you then will use your glove side and throwing arm to generate most of your pitching velocity. Not only is this approach to pitching not efficient, it puts unnecessary wear and tear on the rotator cuff. Learning how to use the stride to generate power to be transferred into the ball as pitching velocity is far superior than the later approach. [Read more…]

3 Keys to Pitching Velocity

Brian Wilson Pitching VelocityThe 3 Keys to Pitching Velocity fall outside of conventional wisdom. These 3 Keys to Pitching Velocity do not exist in the vocabulary of most high school and college pitching coaches. These 3 keys to Pitching Velocity are arguably the best FREE pitching advice you will find on the web.

Before I give you these keys you need to prepare your mind for success because these keys will change how you look at pitching and velocity. More than likely the knowledge you have of pitching velocity is not getting the job done and YES you can gain knowledge from a source like which will guide you to pitching velocity that you have dreamed of reaching. Obviously, I am proud of these 3 Keys to Pitching Velocity because I am gloating but I did have to pay a heavy price for this knowledge. I had to overcome a career ending rotator cuff tear before playing pro ball, along with over ten years of searching and searching for this knowledge and abusing my body through trial and error. These 3 Keys helped me to reach my velocity goals after several doctors told me I would never pitch again. So here goes! [Read more…]

Pitching Velocity Quick Tip #2

This is the second velocity quick tip of the velocity quick tip series.

This quick tip covers the “Tilt” and how it is a key component to pitchers like Tim Lincecum’s total body mechanics. This tip will help support good hip to shoulder separation. It uses gravity to build more core torque at front foot strike. It is important though that you maintain balance when implementing the “Tilt” into your delivery.

Here is the article I wrote on Tim Lincecum and the Tilt to learn more about the effects of this key component of velocity.

These tips all are covered in depth in the Ace Pitcher Handbook and the 3X Velocity Camp Instruction Videos. If you are looking for velocity drills to help you become more total body in your pitching mechanics then you must consider purchasing this information.

If you have any questions please post your comments below.

3X Pitching and the Timing Factor

3X Pitching Timing FactorTriple Extension or 3X is the extension of the drive leg ankle, knee and hip flexor. Triple Extending the drive leg as the front side opens, 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 hip to shoulder separation.

Many studies have confirmed the correlation of hip to shoulder separation to pitching velocity (1,2,3,4,5). Therefore if you are going to increase velocity, you must learn to increase hip to shoulder separation by learning triple extension (3X) and 3X foot sync. 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 3X is critical to creating 40-60 degrees of hip to shoulder separation which research has shown to be the Major League average. [Read more…]

Triple Extension – 3X Pitching

The topic of Triple Extension (3X) in the pitching delivery is growing more attention. I first brought the teachings of triple extension from Olympic Lifting into the pitching world when I launched I continue to believe that Triple Extension, or the acronym 3X, is a major component of pitching velocity. Triple Extension is the extension of the ankle joint, the knee joint and the hip flexors. The best way to understand and visualize 3X is when jumping. When you jump, you triple extend these 3 joints as your body drives itself off the ground. The problem with learning 3x and pitching, is that it must come after learning good hip to shoulder separation. The reason most coaches do not coach driving off the mound, is because they do not know how to teach hip to shoulder separation before teaching driving the back leg. Teaching 3X without teaching good separation is like putting the cart before the horse. It doesn’t work and therefore most coaches totally avoid the entire 3X approach. [Read more…]

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