4.2 - Detailed Analysis of Individual and Net/Wall Sports

In sprint events, effective block setup is crucial for a good start. Athletes place their feet on the block at specific angles (45° for the front foot and 30° for the back foot) to maximize propulsion when they take off. The drive phase focuses on accelerating during the first ten meters by pushing powerfully off the blocks, while leaning forward at about a 45° angle to the ground. Next, athletes transition into maximizing their speed by gradually raising their torso and maintaining a fast stride frequency. Finally, in the maintenance phase, they need to use the natural recoil of their tendons efficiently and keep their upper body relaxed to sustain speed.

In long jump, the approach involves taking 16 to 18 consistent strides. The rhythm of these strides should mimic a sprint, ideally at 4 to 6 runs per second. During the takeoff phase, athletes should lower their center of mass with a penultimate stride to prepare for jumping, planting their foot just ahead of their center of mass for optimal elevation. The flight phase can utilize two techniques: the hang technique, where the legs are extended downwards, and the hitch-kick, which involves alternating leg movement to gain distance. For landing, athletes should extend their legs forward, keeping their ankles flexed to reduce speed upon landing and maintain balance.

In the shot put, athletes can choose between the glide technique, which relies on linear momentum, and the spin technique, which utilizes angular momentum. Both techniques require specific drills to master. The release angle of the shot put is crucial, with an ideal angle of about 37 to 42 degrees for maximum range; this angle might need adjustments based on wind conditions. After releasing the shot, athletes should ensure a proper follow-through by driving their elbow upward and rotating their trunk away from the throw to safely dissipate any remaining forces and prevent injury.

In the freestyle stroke, the catch phase involves placing the arm into the water with a motion that creates downward and backward pressure while keeping the elbow high, creating an effective grip on the water. During the pull-through phase, swimmers engage their lat and tricep muscles to pull their arm through until it reaches close to their hip. The recovery phase occurs when the arm exits the water, requiring a relaxed shoulder rotation and a soft wrist to ensure an efficient stroke. Swimmers should time their breaths every two to three strokes, turning their head just enough during the body roll.

The block start in swimming begins with the athlete in a crouched position, leaning forward with their weight to maximize their launch into the water. They should enter the water hands first in a streamlined position to reduce splash and ensure a smooth dive. When it comes to turns, the flip turn involves tucking into a somersault as they approach the wall and executing a powerful push off with their feet while keeping their body streamlined to minimize resistance when they re-enter the water.

In badminton and tennis, the grip on the racket is integral to shot execution. Players often switch between grips, using the semi-Western grip for spin and the Eastern grip for flatter shots. Footwork is equally important; a chassé (sideways shuffle) is a common movement, emphasizing the push-off with the ball of the foot and heel strike. Moreover, timing the split-step appropriately, just before the opponent hits the ball, gets players ready for a quick response. Advanced shots like the drop shot in badminton require precision with an open racket face and wrist deceleration, while the slice serve in tennis involves brushing up at an angle across the ball for outsidespin.