Essential Techniques and Health Standards for Sports Performance

Posted on Oct 27, 2025 in Physical Education

Basic Athletic Stance

The stance taken by the player must allow fast reactions to game possibilities. To achieve this:

  • Your legs should be separated at shoulder width, with your feet firmly positioned on the floor.
  • Your torso should be balanced over both of your legs, slightly bent forward.
  • Your arms should be parallel to the ground, with your palms facing your opponent.

Passing and Receiving Fundamentals

This is a basic, and perhaps the most important, part of the game because bounce is often less critical than in sports like basketball. Passing is used to move the ball from one player to another.

Executing a Good Pass

  1. Hold the ball correctly, pushing it with your thumbs and little fingers (using the other fingers for support).
  2. Use the right amount of force to cover the required distance.
  3. Make the pass accurately, aiming for the chest height of the receiver.
  4. Remember that there are many types of passes.

Receiving the Ball

Receiving is the action of catching the ball. Wait for the ball with your hands prepared to catch it, and focus to stop its momentum.

Health and Hygiene Standards in Sports

To prevent colds, we must shower at the end of any sporting or physical activity. If showering is not possible, at least change the used T-shirt.

Requirements for Sports Clothing

  • Must be light.
  • Cannot hinder movement at any point.
  • Must allow perspiration (be breathable).
  • Must not be chosen based on brand or aesthetic criteria.

The Importance of Appropriate Footwear

Inappropriate footwear is one of the main causes of injury. It is fundamental that sports footwear meets the following criteria:

  • Must be securely fastened (not untied).
  • Must be tied correctly. Never tied to the ankle or below the soleplate.
  • Must be lightweight and breathable.
  • Must be adapted to the characteristics of the foot.
  • Must not be chosen based on aesthetic or commercial criteria (simply because of a brand name).

Medical and Physical Assessment

Before starting continuous physical activity or joining a training plan, it is highly recommended to perform a medical examination to rule out any kind of problem or injury that could prevent the activity or make it dangerous or undesirable.

In addition, as no two people are the same, it is very beneficial to carry out a previous physical control (such as the test done in class) to know your current physical condition and adapt the subsequent training work accordingly.

The Importance of Warm-Up and Cool-Down

Warm-Up Definition and Purpose

A warm-up is a series of exercises performed before physical activity to prepare your body for the demands ahead. For example, before playing an intense sport, you can run slowly to warm your muscles and heart. Warm-ups must specifically prepare the muscles for the intended activity.

Benefits of a Proper Warm-Up

If you execute a good warm-up, you achieve:

  • Protection against injuries.
  • Physical and mental preparation for exercise.
  • Better performance.

Parts of a Warm-Up Routine

  1. Joint Mobility: Move your joints through their range of motion. For example, move your arms in circles forwards and backwards, or draw circles with your hips.
  2. Light Aerobic Activity: A short time of jogging or running (2–4 minutes) to activate your heart, lungs, and muscles.
  3. Stretching the Main Muscles: Focus on dynamic or light static stretching.
    • Calf Muscle Stretch
      • Bend your front leg and keep your back leg straight.
      • Ensure both feet are facing forward.
      • Keep your back straight.
    • Hamstring Stretch
      • Keep your back leg extended.
      • Lean your body weight forward.
      • Hold this position without movement.
    • Quadriceps Stretch
      • Keep your knees together and at the same height.
      • Hold your foot with the arm on the same side.
      • Hold your foot across the instep.
      • Maintain your balance.

During a stretch, you should not feel pain, but you should feel muscular tension. Hold the stretch for at least 15–20 seconds, breathe slowly, and do not bounce, as this could injure the muscle.

Cool-Down

The cool-down is important to do not only after warming up but also after physical activity. This process facilitates the entry of oxygen and nutrients into the muscle, which aids in recovery.