3X Timing Factor

The component before 3X occurs is the “Load” position. This is when your lift leg is coming down and your squatting on your drive leg as your hips begin to build momentum towards the target. The speed of your lower body at this position is moving at a slow pace. You are mainly working to get everything in position for triple extension. Most pitchers who do not understand the timing of triple extension would try to triple extend quickly while still in the “Load” position. This would prevent good hip to shoulder separation at front foot strike and the pitcher would leap towards his front foot landing instead of hover. To prevent premature triple extension, you must wait for your hips to be as far away from the rubber as possible with you drive leg still bent and ready to fire and your lift leg is just about to land. Notice the photo of Joba Chamberlain in this position. Now that you know when to fire your drive leg into 3X you must now understand the speed of the movement.

Remember momentum must continue to accelerate to ball release. Therefore if you accelerate two early in your delivery it will cause you to decelerate before ball release. You want the climax of your speed to hit when the ball is launching out of your hand. As for the speed of triple extension, you must start your leg drive after the “Load” position at a slow pace to make sure your drive leg and hip are moving before your back shoulder. Once you feel the separation of back hip to back shoulder begin and your core is starting to tighten then this is when you explode into full triple extension. If you do not feel the separation of hips to shoulders before you triple extend then you could easily triple extend your drive leg and your back shoulder would move along with it killing your chance of creating optimal separation. So once you feel your core tightening then it is time to fire that drive leg and push your hips to your target. Notice in the video clip of Joba here he does not accelerate his lower half and triple extend until he is coming out of the load position and his lift leg is starting to open and land. You will notice that it looks like his knee is driving down into the ground. This is the effect of the extension of the drive leg as the body is moving down hill.

Another indicator that you created good core torque is if you can hear your drive foot dragging before your shoulders and chest start towards the target. This dragging sound should happen just as your chest is thrusting forward. Notice in the video clip of Joba that his shoulders begin following the hips towards the target just after his drive foot is dragging. Most young pitchers will see in video analysis that their drive foot drag happens after their shoulders commit towards the target.

Related articles:

• “Triple Extension” creates optimal “Separation.”
• The Pitching Windup or Stretch
• Pitching Velocity Drills – The Sled

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.

Related articles:

• Pitching Velocity Drills – The Sled
• How to Develop Top Velocity
• The Split Perspective of Separation

Pitchers that prefer the windup over the stretch, when acceptable, usually say the reason is because they feel more comfortable in the windup. If this is the case for you or your pitchers then this is fine. The only problem is if there is a significant difference between the pitchers delivery when in the windup as opposed to the stretch.  There should be no difference once the lift leg hip begins towards the target. Notice the video of John Smoltz below. His two deliveries are seamless between his windup and stretch.

I recommend pitching in the stretch more often because you will throw your most important pitches there. If you are more comfortable in the windup then this is usually because you throw more practice pitches in the windup. If this is the case, then I recommend throwing your bullpens in the stretch the majority of the time. This will also help you when you have runners on base. When runners are on base you must do your best to help your catcher to hold the runners on by being as quick as possible during your delivery. This means you may need to slide step. The problem is if you are a pitcher who likes to throw in the windup with a big leg lift, when in the stretch and slide stepping you lose velocity. The key to not losing velocity in the slide step is focusing on the “Load” position. This position is when your hips are driving towards the target and you are squatting hard on your back leg. If you work hard to build momentum in the “Load” position, you can build as much momentum as you do with a high leg lift. Read my article on “Lift for Show, Load for Doe” to understand more about the “Load.”

I also recommend, when in the stretch, to start with more of your weight already over your back leg.  Have your feet almost shoulder width apart and your lift leg hip ready to fire to the target. This will help you get your lower half moving even faster to the target which will allow you to build maximum momentum along with optimal speed to hold base runners on.

It is important to remember that whatever you do to your delivery in the windup or stretch they must match each other once the hips begin moving towards the plate. If this does not occur then it will be very hard to stay consistent mechanically through the entire game. This will have a big effect on your balls to strikes ratio.

Related articles:

• 10 Legitimate tips to Pitching Velocity
• Weight for it!
• How to Develop Top Velocity