Cap is not a frontline tank. He is a diver, who does not allow enemy supports do their job, and who can stall the point all day.
As Captain America
Ignore enemy frontline, run past them into the backline using your high mobility. Make their supports life miserable beying a constant annoyance to them.
Use your Freedom Charge as an additional support ult. Be sure to communicate with your supports to prevent double ult usage.
Stay alive on the point as long as you can.
Against Captain America
If he can isolate a squishy target, he will kill it. Do not allow him to do so, focus him when he is playing agressive. He does not have enough sustain to win 1 vs. many, but he can stay alive in such a fight for a long time.
Abilities
Ability stats can be found on the game’s website.
Keep in mind that when a new season is released, the information on the site is not updated immediately. Especially team-up information.
Sentinel Strike
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You can attack deployables to get to the throwing phase. Groot walls, Loki clones, etc.
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Since throws track enemies, use them to attack fast moving targets like Black Panther or Spider-Man.