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Alright, one of my favorite 3X Mechanics is the 3X Burst.
Now this is a new component that I have come out with lately to define how momentum must
accelerate before front foot strike. If we are going to create explosive hip rotation
at front foot strike. Not only to we have to connect the leg drive into hip rotation
which is through 3x foot sync we have to make sure that at the end it is explosive because
at the begining of the movement it is just to get in position and to give us some momentum
to work with. Ultimately just before our front foot lands that is when we open up and move
into triple extension. Triple extension really doesn;t occure until just before front foot
strike. The last component of it is that ankle kick and that is when power is enhanced. Low
velocity pitchers will typically start with this base speed and even as they try to move
into triple exdtension it really is not explosive. It is kind of like BLAHHHH. High velocity
do not do that. High velocity guys are very explosive through that triple extension. They
are very BOOM. The 3X Burst is to emphizes the importance of the speed or power production
that must come through triple extension. It is not good enough to just pose. We are not
dancers here. We are not just tring to pose in that position because we can do that. It
has got to be a product where it has to produce power and That 3X Burst is defining that.
If we do not have a burst of speed through triple extension before front foot strike.
We will not create optimal hip rotation. We will not create explosive hip rotation therefore
we will not create optimal hip to shoulder separation. So as important it is to triple
extend before front foot strike. It is just important for the high velocity pitcher that
it is a burst of speed. That is everything you have out of your drive leg. The hardest
and fastest it can explode and extend into front foot strike. Which is going to give
you a better chance to creating your max hip rotation. Like I said momentum must accerlate.
It starts off at that base speed and gets into position and then BOOM it burst into
triple extension.
Great guy to watch is Brandon Morrow. Watch how when he hits into triple extension if
almost comes out of his shoes. It is just like when you are trying to do the vertical
jump. Michale Jordan he would go down and then BOOM. It is that burst of speed that
is so critical. Now that burst of speed is very much fast twitch explosive muscle fiber.
That is what we are training. That is why we need to be in programs that train explosive
quick twitch movements. So we can have that burst of speed coming through that triple
extension. So any drills, lifts and expercises that support it are going to be of course
any of the power lifts. The Olympic Lifts that are training specificaly triple extension
because in an Olympic Lift if you don't do the same if you don't burst through triple
extension how are you going to move 75% of your max or 85% of your max? You are not going
to do it. So if you are a guy who is not training in a program that forces your body to create
those burst of power through your lower half to perform the movement or you are not training
in an explosive manner then you are going to be that low velocity pitcher who is keeping
that same rate of speed the whole way through and never creating that burst through triple
extension.
All those Olympic Lifts even the plyometric lifts all the power explosive jump lifts is
going to train that burst of speed that you need to apply in your delivery. Also when
you are in any of your med throws or any of your target throws you need to make sure you
are aware of that burst. Everything is a burst. That is another thing the reason I love this
component because it takes out the analysis out of it or it takes the what I call the
analysis paralysis. We all get caught up in am I triple extending? Ok you are triple extending,
barely but lets get into the ballistics of it lets get into the burst where is the power.
The point is the 3X Burst is telling you that you are an athlete here. Not only do you have
to be hitting these components but you have to be exploding through them and that is the
3X Burst. So in all of your throws if you are not exploding and bursting through triple
extension then you are wasting your time in the movements. A lot of guys who get into
the 3X programs and send in their videos they are not bursting they are just going through
the motions. Guys don;t just take this component as oh I get it. Really let it sink in this
should everytime you throw and move you should do it with the 3X Burst. Alright, that is
the 3X Advanced Component the 3X Burst.