Biomechanics

HMS, TIP EQ-Bank 085

Evaluate the effectiveness of biomechanical principles in improving movement efficiency across physical activity, sport-specific movements and functional movements. Provide examples to support your response. (8 marks)

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Evaluation Statement

Biomechanical principles are highly effective in improving movement efficiency.
This is judged by their ability to reduce injury, sustain performance and optimise energy use.
Evidence from physical activity, sport-specific skills and functional tasks shows strong success with only minor limitations.

Injury reduction and sustained movement

Biomechanics is highly effective in lowering injury risk while enabling sustained effort.
Evidence supporting this includes recreational running (physical activity), where correct posture and light foot strike reduce joint stress and delay fatigue.
Similarly, when lifting (functional activity), bending at the hips with a wide base of support protects the spine.
These examples successfully address the biomechanical principle of sustaining movement safely.
The evidence indicates biomechanics not only prevents breakdown but also improves long-term participation.

Optimising energy and performance

Biomechanical principles also improve efficiency by reducing wasted energy.
A clear example is competitive swimming (sport-specific), where streamlining reduces drag and lowers fatigue.
In tennis (sport-specific), correct force transfer during a serve generates more power with less strain.
These applications adequately fulfil the goal of sustaining performance under pressure.
However, effectiveness depends coaches teaching the correct technique as well as poor execution limiting benefits.

Final Evaluation

Weighing these factors shows biomechanics is a highly effective tool across all movement types.
While its success depends on proper teaching and practice, its strengths clearly outweigh limitations.
The overall evaluation demonstrates biomechanics is essential for improving efficiency, performance and reducing injury. These benefits cover daily life movements as well as elite sport and recreational activity.

Show Worked Solution

Evaluation Statement

Biomechanical principles are highly effective in improving movement efficiency.
This is judged by their ability to reduce injury, sustain performance and optimise energy use.
Evidence from physical activity, sport-specific skills and functional tasks shows strong success with only minor limitations.

Injury reduction and sustained movement

Biomechanics is highly effective in lowering injury risk while enabling sustained effort.
Evidence supporting this includes recreational running (physical activity), where correct posture and light foot strike reduce joint stress and delay fatigue.
Similarly, when lifting (functional activity), bending at the hips with a wide base of support protects the spine.
These examples successfully address the biomechanical principle of sustaining movement safely.
The evidence indicates biomechanics not only prevents breakdown but also improves long-term participation.

Optimising energy and performance

Biomechanical principles also improve efficiency by reducing wasted energy.
A clear example is competitive swimming (sport-specific), where streamlining reduces drag and lowers fatigue.
In tennis (sport-specific), correct force transfer during a serve generates more power with less strain.
These applications adequately fulfil the goal of sustaining performance under pressure.
However, effectiveness depends coaches teaching the correct technique as well as poor execution limiting benefits.

Final Evaluation

Weighing these factors shows biomechanics is a highly effective tool across all movement types.
While its success depends on proper teaching and practice, its strengths clearly outweigh limitations.
The overall evaluation demonstrates biomechanics is essential for improving efficiency, performance and reducing injury. These benefits cover daily life movements as well as elite sport and recreational activity.

HMS, TIP EQ-Bank 084

Discuss how the biomechanical principles of motion, force and balance interact to improve performance and sustain movement in a chosen sport. (6 marks)

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[P] Motion is central in soccer, as players must accelerate, decelerate and change direction repeatedly.
[E] Understanding straight-line and sideways movement improves efficiency, allowing sustained play.
[Ev] For instance, sprinting with correct stride length reduces wasted energy.
[L] This shows how motion supports performance while delaying fatigue.
[P] Force application determines power and effectiveness in skills like kicking or tackling.
[E] Correct technique allows players to apply maximum force safely.
[Ev] A soccer player transferring weight through the planted leg when striking the ball generates greater velocity.
[L] This creates stronger kicks while reducing strain on joints.
[P] Balance and stability ensure players maintain control in dynamic situations.
[E] A wider base of support or lowered centre of gravity provides stability.
[Ev] For example, defenders bend knees and spread feet when engaging opponents controlling the ball.
[L] This balance allows sustained movement and reduces injury risk.
[P] On the other hand, excessive focus on one principle may limit performance.
[E] Too much focus on balance could reduce speed and agility.
[Ev] For instance, keeping feet too wide when running slows acceleration.
[L] This highlights that principles must be applied holistically, not in isolation.

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[P] Motion is central in soccer, as players must accelerate, decelerate and change direction repeatedly.
[E] Understanding straight-line and sideways movement improves efficiency, allowing sustained play.
[Ev] For instance, sprinting with correct stride length reduces wasted energy.
[L] This shows how motion supports performance while delaying fatigue.
[P] Force application determines power and effectiveness in skills like kicking or tackling.
[E] Correct technique allows players to apply maximum force safely.
[Ev] A soccer player transferring weight through the planted leg when striking the ball generates greater velocity.
[L] This creates stronger kicks while reducing strain on joints.
[P] Balance and stability ensure players maintain control in dynamic situations.
[E] A wider base of support or lowered centre of gravity provides stability.
[Ev] For example, defenders bend knees and spread feet when engaging opponents controlling the ball.
[L] This balance allows sustained movement and reduces injury risk.
[P] On the other hand, excessive focus on one principle may limit performance.
[E] Too much focus on balance could reduce speed and agility.
[Ev] For instance, keeping feet too wide when running slows acceleration.
[L] This highlights that principles must be applied holistically, not in isolation.

HMS, TIP EQ-Bank 083

Why is the application of biomechanics critical for sustaining performance in elite-level sport? (4 marks)

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Biomechanics is critical because it refines technique to use energy more efficiently.
The reason for this is that elite athletes must maintain performance through long matches or repeated efforts.
Good biomechanics allows movements to be repeated with less fatigue and greater accuracy.
For instance, this is seen when a tennis player applies correct serving mechanics to generate power without shoulder strain.
A player’s increased power and movement efficiency also leads to reduced injury risk.
Consequently, good biomechanics allows elite athletes to compete at a high level consistently and for longer careers.

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Biomechanics is critical because it refines technique to use energy more efficiently.
The reason for this is that elite athletes must maintain performance through long matches or repeated efforts.
Good biomechanics allows movements to be repeated with less fatigue and greater accuracy.
For instance, this is seen when a tennis player applies correct serving mechanics to generate power without shoulder strain.
A player’s increased power and movement efficiency also leads to reduced injury risk.
Consequently, good biomechanics allows elite athletes to compete at a high level consistently and for longer careers.

HMS, TIP EQ-Bank 082

Explain the role of biomechanics in developing efficient movements across both physical activity and functional movement. (5 marks)

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Biomechanics improves efficiency by analysing how the body moves. This occurs because correct technique reduces wasted energy and prevents poor posture.
In physical activity, biomechanics refines technique so people can move for longer. This leads to less fatigue and more consistent performance.
For instance, when a recreational runner keeps an upright posture and relaxed shoulders, energy is saved. As a result, the runner can sustain movement over long distances.
In functional movements, biomechanics focuses on safe and effective body positions. This is due to the need to protect joints during daily tasks.
A good example is climbing stairs with an upright back and full foot contact on each step. This creates better force transfer and lowers injury risk.
In these ways, biomechanics plays a significant role in sustaining safe, efficient movement in both recreational exercise and everyday life.

Show Worked Solution

Biomechanics improves efficiency by analysing how the body moves. This occurs because correct technique reduces wasted energy and prevents poor posture.
In physical activity, biomechanics refines technique so people can move for longer. This leads to less fatigue and more consistent performance.
For instance, when a recreational runner keeps an upright posture and relaxed shoulders, energy is saved. As a result, the runner can sustain movement over long distances.
In functional movements, biomechanics focuses on safe and effective body positions. This is due to the need to protect joints during daily tasks.
A good example is climbing stairs with an upright back and full foot contact on each step. This creates better force transfer and lowers injury risk.
In these ways, biomechanics plays a significant role in sustaining safe, efficient movement in both recreational exercise and everyday life.

HMS, TIP EQ-Bank 081

Explain how biomechanics can reduce the risk of injury while improving sustained movement in a sport-specific skill. In your answer, provide two real world examples. (5 marks)

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Biomechanics reduces injury risk by analysing technique and correcting inefficient movement. This occurs because poor technique creates unnecessary stress on joints and muscles.
At the same time, biomechanics improves sustained movement by making actions more energy-efficient. This leads to lower fatigue and better long-term performance.

Example 1 – Tennis serve

Correct weight transfer from the back foot to the front foot distributes forces evenly.
This helps to generate momentum with less strain on the shoulder.
This mechanism results in improved serve power while reducing overuse injuries.

Example 2 – Soccer free kick

Positioning the non-kicking foot beside the ball keeps balance and stability. This produces a solid base of support, reducing the chance of falling or not timing the kick well.
Striking the ball with correct body alignment reduces twisting forces at the hip and knee. As a consequence, injury risk decreases.
At the same time, this interaction allows more efficient transfer of force through the leg, creating sustained power and accuracy in repeated kicks.

Show Worked Solution

Biomechanics reduces injury risk by analysing technique and correcting inefficient movement. This occurs because poor technique creates unnecessary stress on joints and muscles.
At the same time, biomechanics improves sustained movement by making actions more energy-efficient. This leads to lower fatigue and better long-term performance.

Example 1 – Tennis serve

Correct weight transfer from the back foot to the front foot distributes forces evenly.
This helps to generate momentum with less strain on the shoulder.
This mechanism results in improved serve power while reducing overuse injuries.

Example 2 – Soccer free kick

Positioning the non-kicking foot beside the ball keeps balance and stability. This produces a solid base of support, reducing the chance of falling or not timing the kick well.
Striking the ball with correct body alignment reduces twisting forces at the hip and knee. As a consequence, injury risk decreases.
At the same time, this interaction allows more efficient transfer of force through the leg, creating sustained power and accuracy in repeated kicks.

HMS, TIP EQ-Bank 080

Describe two biomechanical principles that help a recreational runner sustain movement and reduce fatigue during longer runs. (4 marks)

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Posture and balance

Keeping an upright body position with relaxed shoulders helps maintain alignment.
This reduces unnecessary muscle tension in the neck and chest. It also prevents wasted energy and delays fatigue during the run.

Force application

Landing lightly on the feet reduces the reactive force from the ground. This lowers stress on joints and muscles.
Using less force to push off also reduces energy expenditure.
Both adjustments allow the runner to move more efficiently and keep running for longer.

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Posture and balance

Keeping an upright body position with relaxed shoulders helps maintain alignment.
This reduces unnecessary muscle tension in the neck and chest. It also prevents wasted energy and delays fatigue during the run.

Force application

Landing lightly on the feet reduces the reactive force from the ground. This lowers stress on joints and muscles.
Using less force to push off also reduces energy expenditure.
Both adjustments allow the runner to move more efficiently and keep running for longer.

HMS, TIP EQ-Bank 079

Describe how biomechanics can be applied to improve technique and performance in recreational swimming. (4 marks)

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Reducing drag: Keeping the body streamlined with hips lifted decreases resistance in the water. This allows smoother, faster movement.
Arm technique: Using slightly cupped hands in a sculling position improves the “catch” of the water. This increases propulsion with less effort.
Leg action: A tight, pointed-toe kick keeps the legs close together. This prevents wasted energy and reduces splash.
Breathing technique: Turning the head just to the side avoids lifting it too high. This keeps the body streamlined and reduces fatigue.

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Reducing drag: Keeping the body streamlined with hips lifted decreases resistance in the water. This allows smoother, faster movement.
Arm technique: Using slightly cupped hands in a sculling position improves the “catch” of the water. This increases propulsion with less effort.
Leg action: A tight, pointed-toe kick keeps the legs close together. This prevents wasted energy and reduces splash.
Breathing technique: Turning the head just to the side avoids lifting it too high. This keeps the body streamlined and reduces fatigue.

HMS, TIP EQ-Bank 078

Outline two ways in which biomechanical principles can improve the functional movement of climbing a flight of stairs. (3 marks)

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Posture and alignment: Keeping the back upright and shins vertical reduces stress on the knees and spine. This helps the body move more efficiently and lowers injury risk.
Force application: Placing the whole foot on each step allows greater force transfer through the legs. This improves power, reduces fatigue, and makes the climb smoother.
Both principles help sustain movement and improve safety in everyday stair climbing.

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Posture and alignment: Keeping the back upright and shins vertical reduces stress on the knees and spine. This helps the body move more efficiently and lowers injury risk.
Force application: Placing the whole foot on each step allows greater force transfer through the legs. This improves power, reduces fatigue, and makes the climb smoother.
Both principles help sustain movement and improve safety in everyday stair climbing.

HMS, TIP EQ-Bank 077

Outline how the biomechanical principle of balance and stability can contribute to sustained movement in recreational physical activity, giving examples. (3 marks)

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Balance keeps the body aligned, preventing falls or loss of control.
Example: In yoga or Pilates, balance enables individuals to achieve stretching positions in steady and stable way.
Stability comes from a strong core and a solid base of support. Good balance and stability reduce wasted energy. This helps delay fatigue and allows for longer duration movement that is safe.
Example: In hiking, stability reduces the risk of slips on uneven ground, particularly as an individual becomes tired.

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Balance keeps the body aligned, preventing falls or loss of control.
Example: In yoga or Pilates, balance enables individuals to achieve stretching positions in steady and stable way.
Stability comes from a strong core and a solid base of support. Good balance and stability reduce wasted energy. This helps delay fatigue and allows for longer duration movement that is safe.
Example: In hiking, stability reduces the risk of slips on uneven ground, particularly as an individual becomes tired.

HMS, TIP EQ-Bank 097 MC

In Pilates, balance and stability help sustain controlled movement because:

The wider base of support reduces energy needed for force generation
Proper posture distributes body weight evenly, lowering fatigue in supporting muscles
Greater ground reaction force improves concentric muscle contractions
Core strength prevents loss of form and flow in exercises

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\(D\)

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D is correct: Engaging the core muscles maintains alignment and control during positions and movements required in Pilates.

Other options:

A is incorrect: A wider base of support can increase stability, but Pilates focuses on core engagement, not reducing force generation.
B is incorrect: Proper posture does reduce fatigue, but this supports endurance generally, not the balance and stability specifically required for controlled Pilates movement.
C is incorrect: Ground reaction force applies more to activities like running or jumping, not controlled Pilates exercises.

HMS, TIP EQ-Bank 096 MC

Which of the following is an example of applying biomechanics to functional movements?

Using angular motion in a gymnastics somersault
Keeping feet wider than hips when lifting a heavy box
Reducing drag by streamlining body position in swimming
Transferring weight from back foot to front foot in a tennis serve

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\(B\)

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B is correct: Keeping feet wider than hips when lifting a heavy box applies biomechanics to a functional movement as it improves stability, safety and efficiency in an everyday task.

Other options:

A is incorrect: Angular motion in a gymnastics somersault is a sport-specific movement, not a functional one.
C is incorrect: Reducing drag in swimming relates to fluid mechanics in physical activity, not daily functional tasks.
D is incorrect: Transferring weight in a tennis serve is an example of a sport-specific movement, not a functional one.

HMS, TIP EQ-Bank 095 MC

Which of the following best describes the purpose of biomechanics in sport?

To increase muscle size and physical strength
To measure athletic movement
To identify and reduce inefficient or injury-causing techniques
To analyse how and why movement occurs

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\(D\)

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D is correct: Biomechanics analyses how and why movement occurs, improving efficiency, safety, and performance.

Other options:

A is incorrect: Increasing muscle size and strength is a goal of training, not biomechanics.
B is incorrect: Measuring movement is part of biomechanics, but the purpose also includes explaining why it occurs.
C is incorrect: Biomechanics can reduce injury risk, but that is only one application, not its overall purpose.

HMS, TIP EQ-Bank 094 MC

During a gymnastics floor routine, a gymnast's spinning speed when performing somersaults decreases with each flip. Which technique adjustment would best maintain rotation speed throughout the routine?

Pulling arms and legs tighter to the body during spins
Extending arms and legs during rotation and pushing-off harder
Maintaining tighter core muscles throughout the entire routine to preserve energy
Increasing the height of each jump to allow more time for rotations

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\(A\)

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A is correct: Bringing the arms and legs closer to the body makes it easier to spin faster without losing momentum, which fixes the slowing rotation.

Other options:

B is incorrect: Pushing off harder gives more spin at the start but stretching arms and legs out makes rotation slower, which can cancel out the benefit.
C is incorrect: Tightening the core helps balance, but it doesn’t change spin speed. Rotation depends on body position and momentum, not muscle tension.
D is incorrect: Jumping higher gives more time in the air, but it doesn’t stop the gymnast from slowing down each spin.

HMS, TIP EQ-Bank 093 MC

An athlete performing plyometric exercises experiences early fatigue despite good cardiovascular fitness. Which biomechanical factor best explains this issue?

Inadequate joint range of motion limiting elastic energy storage
Excessive eccentric muscle contractions without proper force absorption
Inefficient energy transfer between eccentric and concentric phases
Poor synchronisation of agonist and antagonist muscle groups

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\(C\)

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C is correct: Inefficient energy transfer between eccentric and concentric phases causes muscles to work harder. Fatigue develops faster despite good cardiovascular fitness.

Other options:

A is incorrect: While reduced range of motion can limit performance, it would affect power output more than causing early fatigue.
B is incorrect: Plyometrics inherently involves eccentric contractions and proper technique includes force absorption. This wouldn’t specifically cause early fatigue if cardiovascular fitness is good.
D is incorrect: Poor muscle synchronisation would primarily affect movement quality rather than causing rapid fatigue in someone with good cardiovascular endurance.

HMS, TIP EQ-Bank 092 MC

A cricket fast bowler generates significant momentum during their run-up but struggles to maintain ball speed. According to biomechanical research, what is the most likely limiting factor?

The split second bowling delivery phase limits additional muscular momentum generation
Insufficient arm strength during the delivery stride
Excessive joint hypermobility reducing control
Poor aerobic fitness reducing the bowler's run-up speed

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\(A\)

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A is correct: The delivery phase (approximately one tenth of a second) is too brief for muscles to generate additional momentum. Bowlers must rely on momentum already developed during the run-up.

Other options:

B is incorrect: The brief delivery phase doesn’t allow time for muscular force generation, making pre-existing momentum from the run-up the primary determinant of ball speed.
C is incorrect: While hypermobility can affect technique, it increases an individual’s range of motion which can actually increase ball speed.
D is incorrect: The scenario states the bowler generates significant momentum during run-up, indicating aerobic fitness isn’t the limiting factor in this case.

HMS, TIP EQ-Bank 091 MC

In CrossFit training, which biomechanical principle is most critical for preventing injury during repeated functional movements?

Maintaining a wide base of support
Keeping the centre of gravity outside the base of support
Maximising movement speed to reduce exertion time
Proper joint alignment and muscle engagement

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\(D\)

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D is correct: Proper joint alignment and muscle engagement protects the spine and joints throughout all functional movements.

Other options:

A is incorrect: While a wide base of support helps with some lifts, it doesn’t apply to all CrossFit movements (like pull-ups, running).
B is incorrect: Keeping the centre of gravity outside the base of support causes loss of balance and immediate injury risk.
C is incorrect: Maximising movement speed compromises technique and control, significantly increasing injury risk as form breaks down under fatigue.

HMS, TIP EQ-Bank 090 MC

A recreational swimmer wants to reduce fatigue during long-distance swimming. Which technique modification would be most effective?

Increasing kick frequency to generate more propulsion
Keeping legs and hips low in the water
Breathing on both left and right sides
Maintaining a streamlined position with high hips

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\(D\)

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D is correct: Maintaining a streamlined position with high hips reduces drag significantly, requiring less energy expenditure for sustained movement.

Other options:

A is incorrect: Increasing kick frequency raises energy expenditure and oxygen consumption, accelerating fatigue rather than reducing it during long-distance swimming.
B is incorrect: Keeping legs and hips low increases drag as more body surface area opposes forward motion, requiring greater effort to maintain speed.
C is incorrect: While bilateral breathing can help with balance, it doesn’t directly reduce fatigue as much as minimising drag through proper body position.

HMS, TIP EQ-Bank 089 MC

Which combination of biomechanical principles best explains efficient running technique for sustained movement?

Relaxed shoulders and light foot landing
Maximum force application and minimal arm movement
Forward lean and tensed hands
High knee lift and maximum ground contact time

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\(A\)

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A is correct: Relaxed shoulders and light foot landing reduce muscle tension and impact forces, minimising energy expenditure and fatigue.

Other options:

A is incorrect: Maximum force application increases fatigue and energy cost, while minimal arm movement disrupts natural balance and momentum that aids efficient running.
C is incorrect: Forward lean compromises posture and breathing efficiency, while tensed hands create unnecessary muscle tension that spreads to arms and shoulders, increasing fatigue.
D is incorrect: High knee lift and maximum ground contact time both increase energy expenditure and reduce running economy, leading to faster fatigue during sustained movement.

HMS, TIP EQ-Bank 088 MC

A tennis coach notices a player's serve lacks power despite good technique. Which biomechanical adjustment would most effectively increase serve velocity?

Reducing shoulder rotation
Keeping weight on the back foot throughout
Transferring weight from back foot to front foot
Minimising leg drive from the ground

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\(C\)

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C is correct: Transferring weight from back foot to front foot generates momentum through the kinetic chain, allowing forces to build from the ground up and significantly increase serve velocity.

Other options:

A is incorrect: Reducing shoulder rotation decreases the range of motion and torque generation, limiting the speed of the racquet.
B is incorrect: Keeping weight on the back foot prevents momentum transfer through the body, failing to utilise ground reaction forces for power generation.
D is incorrect: Minimising leg drive removes the foundation of the kinetic chain, as pushing off the ground provides the initial force that transfers through the body to the serve.

HMS, TIP EQ-Bank 087 MC

When lifting a heavy box from the ground, which technique demonstrates correct biomechanical principles?

Keeping legs straight and bending at the waist
Lifting with a narrow foot stance
Bending at the hips with a straight back
Using primarily arm muscles to lift

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\(C\)

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C is correct: This technique protects the spine while allowing leg muscles to generate force, demonstrating proper application of biomechanical principles for safe and efficient lifting.

Other options:

A is incorrect: Keeping legs straight and bending at the waist places excessive stress on the lower back.
B is incorrect: A narrow foot stance reduces the base of support, compromising balance and stability.
D is incorrect: Using primarily arm muscles ignores the body’s strongest muscle groups (legs and core), leading to inefficient lifting.

HMS, TIP EQ-Bank 086 MC

Which biomechanical principle is most important when a swimmer aims to move faster through water?

Increasing the base of support
Reducing drag
Raising the centre of gravity
Increasing joint angles

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\(B\)

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B is correct: Reducing drag directly addresses the force opposing forward motion in water, allowing swimmers to move faster with less energy expenditure.

Other options:

A is incorrect: Increasing base of support relates to stability on solid ground and is not applicable to swimming.
C is incorrect: Raising the centre of gravity would create poor body position in water. Swimmers need horizontal alignment with high hips to minimise resistance.
D is incorrect: Increasing joint angles creates more drag as swimmers need to keep limb alignment close to the body’s centre.

HMS, TIP EQ-Bank 4 MC

A sprinter is working to improve their block start performance. Which biomechanical sequence would most effectively generate maximal horizontal force from the blocks?

\begin{align*}
\begin{array}{l}
\rule{0pt}{2.5ex} \ \rule[-1ex]{0pt}{0pt}& \\
\rule{0pt}{2.5ex}\textbf{A.}\rule[-1ex]{0pt}{0pt}\\
\rule{0pt}{2.5ex}\textbf{B.}\rule[-1ex]{0pt}{0pt}\\
\rule{0pt}{2.5ex}\textbf{C.}\rule[-1ex]{0pt}{0pt}\\
\rule{0pt}{2.5ex}\textbf{D.}\rule[-1ex]{0pt}{0pt}\\
\end{array}
\begin{array}{|l|l|l|}
\hline
\rule{0pt}{2.5ex}\textbf{Rear Leg Action}\rule[-1ex]{0pt}{0pt}& \textbf{Front Leg Action}& \textbf{Trunk Position} \\
\hline
\rule{0pt}{2.5ex}\text{Concentric hip extension}\rule[-1ex]{0pt}{0pt}&\text{Isometric knee extension}&\text{Forward lean 45°}\\
\hline
\rule{0pt}{2.5ex}\text{Eccentric knee extension}\rule[-1ex]{0pt}{0pt}& \text{Concentric hip extension}&\text{Forward lean 30°}\\
\hline
\rule{0pt}{2.5ex}\text{Concentric knee extension}\rule[-1ex]{0pt}{0pt}& \text{Concentric hip extension}&\text{Forward lean 90°} \\
\hline
\rule{0pt}{2.5ex}\text{Concentric hip and knee extension}\rule[-1ex]{0pt}{0pt}& \text{Concentric hip and knee extension}&\text{Forward lean 60°} \\
\hline
\end{array}
\end{align*}

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\(D\)

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D is correct: A forward lean of 60° optimises horizontal force production. Simultaneous concentric hip and knee extension in both legs maximises power. The combination creates the most effective angle of force application.

Other options:

A, B and C incorrect: Show incorrect sequence to achieve desired outcome