“Triple Extension” Creates Optimal “Separation.”
June 6, 2009
For all of those pitchers who are trying to develop more separation in back hip to back shoulder you will only achieve this with triple extension of the drive leg. “Triple Extension” is extension of the ankle joint, knee joint and the hip flexor. You must perform this in your drive leg so your back hip can open completely to the target. If you keep your shoulders and weight back while you perform”Triple Extension” optimal “Separation” will occur.
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.
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Written by Brent Pourciau · Filed Under Pitching Articles
Tagged: ace pitcher, fiber, handbook, hip flexor, hips, illustration, knee joint, learning, leg strength, legs, muscle fibers, muscle memory, muscles, olympic, performance, pitch, pitcher, pitchers, pitches, pitching, program, roy oswalt, separation, shoulders, strength, target, torque, Velocity, weight
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6 Responses to ““Triple Extension” Creates Optimal “Separation.””
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I keep seeing the statement of keeping your weight back. keeping the weight back leads to arm Drag which leads to shoulder impediments and Tommy-John surgery in the Elbow. you want the body to maintain equal balance and maintain the center of balance through the pitch so that all kinetic energy is used.
any questions email me at Jmarinig@yahoo.com
Keeping your weight back while your hips build your stride and you keep your shoulders closed will not cause arm drag. Keeping your weight forward and over your lift leg as you stride while trying to keep your shoulders closed will cause arm drag and injury.
A better way to describe keeping your weight back is keeping your hips under and a little ahead of your shoulders.
should you pivot your foot while triple extending?
No, if you continue to triple extend until ball release this will pivot your leg and keep your momentum driving towards the target.
So should you still be triple extending while the arm is coming through , or wait till the leg is completely done then throw?
Focusing on Triple Extension until ball release will make sure your hips are completely open at front foot strike. This is like telling a sprinter "Don't stop running until you are complete through the finish line!"