Speed and endurance on the field depend not only on physical strength and technique, but also on an often overlooked element – breathing. Using proper breathing can help players improve performance, increase speed and maintain energy during matches. Here are some techniques that Dyrrah City Football Academy players can practice:
1. Take Deep Breaths for Energy
Deep breathing is the basis for supplying oxygen to the muscles. During training and play, deep breathing helps:
- Keep your energy levels high.
- Avoid premature fatigue.
- Improve endurance in long-distance running. Practice abdominal breathing, where the diaphragm plays the main role. Breathe deeply through your nose, fill your stomach with air, and exhale slowly through your mouth.
2. Rhythmic Breathing for Focus and Balance
Maintaining a regular breathing rhythm is essential for maintaining focus and coping with mental fatigue. A steady breathing rhythm helps to:
- Reducing stress in pressure situations.
- Better coordination of movements.
- Keeping your body in balance. During strenuous exercise, practice controlled breathing by adjusting your rhythm to the intensity of the activity.
3. Exhale Widely During Sprints
During high-intensity moments like sprints, it's vital to exhale fully. This helps to:
- Elimination of carbon dioxide from the body.
- Maintaining maximum oxygen supply in the blood.
- Increase aerobic capacity. During sprinting, focus on exhaling fully and quickly so that your muscles get the oxygen they need for optimal performance.
4. Practice the 2-2 Breathing Technique
The 2-2 technique is one of the most used by professional athletes. It includes:
- Breathing for two steps.