Triple Extension – 3X Pitching
by Brent Pourciau · January 27, 2010
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 TopVelocity.net. 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.
Learn 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 small muscle groups to drive big 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 had an enormous leg lift in the windup and a normal leg lift in the stretch but has the same pitching velocity between both deliveries. This is because of the power in his drive leg and most important the timing of his drive leg.
3X and Separation
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 maximum torque can be generated. This means that 3X will have very little effect on the pitching velocity of the ball.
To allow 3X to have a big impact on your pitching 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 maximum torque is 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 along with all of its components, so it can help increase your pitching velocity, you must not only use drills that will help you develop the muscle memory around the 3X mechanics but you will also need to increase your bodies ability to develop power as a single unit.
The 3X Pitching Velocity Program has drills and a training program that focuses on the 3X approach to pitching.
Get Email Updates (it's Free):
Most Popular Product
3X Extreme Pitching Velocity Program $497A total scientific approach to pitching that is guaranteed to make you the best on your team and get you drafted one day. If you are tired of being coached by conventional wisdom and you know you have a ton more pitching velocity in you, then you must purchase this revolutionary approach to pitching velocity NOW. This program is for all ages and has everything you will ever need to add 5-10mph or more to your pitching velocity! So, don't blow another $500 on a month of bad pitching instruction when you can get started with the 3X Extreme Pitching Velocity Program and start adding pitching velocity TODAY!
What You Will Gain From the 3X Programs
- The Latest And Greatest Info And Research On Becoming A High Velocity Pitcher, PERIOD!
- An Insane Worth Ethic Which Will Make Your Team Envious!
- A 1.5 Power To Weight Ratio Which Will Make People Think You Are On Steroids!
- Perfect High Velocity Pitching Mechanics!
- A Totally New Perspective On How To Dominate On The Mound!
- 5-10 Or More MPH In Pitching Velocity!
- A Major League Edge On The Competition Which Will Make You Stand Out Among Scouts!
- The Top Pitching Velocity Program Online Which is Currently Used By Tons of Professionals, Major D1 Colleges and more!
Topvelocity.net is a Baseball Pitching and velocity improvement training program. Our main offerings include: a Pitching Velocity Program along with tips and articles to increase a pitchers velocity and online Pitching Video Analysis for players.