The topic of Triple Extension Pitching or 3X in the pitching delivery is getting 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 mainly because it was significant in redeveloping my fastball after surgery.
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 Triple Extension 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 Triple Extension pitching, start at a low intensity until you develop sound mechanics.
With Triple Extension 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.
Triple Extension 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.
Triple Extension 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.
Triple Extension Pitching Velocity Training Approach
This program has helped tons of pitchers live the dream of throwing 90+mph and signing with a D1 University, getting drafted by a Major League Organization and making it back to Major League Baseball. Many scouts in all organizations of baseball have recommended this program to help young pitchers get to the 90+mph range to improve their value at the next level.
The reason the 3X Extreme Pitching Velocity Program works is because it is based off of science and it has been proven to develop the 90+mph fastball on thousands of pitchers. It isn't rocket science or voodoo, it is the real deal! The program comes with a high level workload of drills, lifts and exercises scientifically programmed to enhance throwing speed on the mound while developing an efficient pitching delivery. The format of the 3X Pitching Velocity Program is similar to the same approach Olympic throwers have been using for decades to increase throwing velocity. This approach isn't new to the sports world but it is new to baseball.
If you are serious about your career and are insanely driven to put yourself into an extremely small percentage of pitchers who are potential D1 prospects, top level draft picks or you just want to reach your potential on the mound then this program is the best chance you have to making your dreams come true.
Learn more about the 3X Extreme Pitching Velocity Program or get started TODAY adding 5-10+mph!
The thing I find most difficult to do is rotate the back leg with the hips closed. When I land my hips have already opened because I have roteted my back leg. My shoulders stay closed but I loose a lot of power that way. I guess my question would be how do you rotate the back leg while keeping the hips closed at game speed?
You are leading with the butt and your front foot must stay closed as your hips build momentum. Look at Dontrelle Willis in the second picture above. Don't think rotate with the back leg. Think extension and momentum.
Are their any drills or tips to get the front leg flexed and then straighten out because when I pitch my video shows my front leg is flexed until way after the ball is released when I know it should be extended.
The extension of the front leg happens when your chest gets out over your front foot during release while your front leg is stabilizing. This has to do with having good momentum so when at front foot strike you are continuing to accelerate your momentum into your chest. Do not try to extend your front knee until your chest is over your front foot and your arm is externally rotated.
Brent, question: I thought I finally nailed triple extension a few days ago. I was exploding off my drive leg and my hips were completely open and I was feeling core torque. After a few days though, I started to lose this feel of 3X that I had and now my back hip isn’t quite getting all the way through and my shoulders feel like they are leading. What is usually the problem when this happens?
If I could ever get anyone to video me I would do more analysis.
You are slowing down. You are losing drive power either because you are over tired or your mechanics have changed.
You don’t need someone to video you. Just set the camera up on a stand and hit record.