{"id":6470,"date":"2025-02-19T19:16:28","date_gmt":"2025-02-19T18:16:28","guid":{"rendered":"https:\/\/dcfa.al\/si-te-rrisesh-shpejtesine-ne-fushe-me-frymemarrjen-e-duhur\/"},"modified":"2025-04-03T13:50:33","modified_gmt":"2025-04-03T12:50:33","slug":"si-te-rrisesh-shpejtesine-ne-fushe-me-frymemarrjen-e-duhur","status":"publish","type":"post","link":"https:\/\/dcfa.al\/en\/si-te-rrisesh-shpejtesine-ne-fushe-me-frymemarrjen-e-duhur\/","title":{"rendered":"How to Increase Speed \u200b\u200bon the Field with Proper Breathing"},"content":{"rendered":"<p><span style=\"font-size: 18px !important;\">Speed and endurance on the field depend not only on physical strength and technique, but also on an often overlooked element \u2013 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:<strong>1. Take Deep Breaths for Energy<\/strong>Deep breathing is the basis for supplying oxygen to the muscles. During training and play, deep breathing helps:<\/span><\/p>\n<ul type=\"disc\">\n<li><span style=\"font-size: 18px !important;\">Keep your energy levels high.<\/span><\/li>\n<li><span style=\"font-size: 18px !important;\">Avoid premature fatigue.<\/span><\/li>\n<li><span style=\"font-size: 18px !important;\">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.<\/span><\/li>\n<\/ul>\n<p style=\"\"><span style=\"font-size: 18px !important;\"><strong>2. Rhythmic Breathing for Focus and Balance<\/strong>Maintaining a regular breathing rhythm is essential for maintaining focus and coping with mental fatigue. A steady breathing rhythm helps to:<\/span><\/p>\n<ul type=\"disc\">\n<li><span style=\"font-size: 18px !important;\">Reducing stress in pressure situations.<\/span><\/li>\n<li><span style=\"font-size: 18px !important;\">Better coordination of movements.<\/span><\/li>\n<li><span style=\"font-size: 18px !important;\">Keeping your body in balance. During strenuous exercise, practice controlled breathing by adjusting your rhythm to the intensity of the activity.<\/span><\/li>\n<\/ul>\n<p style=\"\"><span style=\"font-size: 18px !important;\"><strong>3. Exhale Widely During Sprints<\/strong>During high-intensity moments like sprints, it&#8217;s vital to exhale fully. This helps to:<\/span><\/p>\n<ul type=\"disc\">\n<li style=\"\"><span style=\"font-size: 18px !important;\">Elimination of carbon dioxide from the body.<\/span><\/li>\n<li><span style=\"font-size: 18px !important;\">Maintaining maximum oxygen supply in the blood.<\/span><\/li>\n<li><span style=\"font-size: 18px !important;\">Increase aerobic capacity. During sprinting, focus on exhaling fully and quickly so that your muscles get the oxygen they need for optimal performance.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: 18px !important;\"><strong>4. Practice the 2-2 Breathing Technique<\/strong><\/span><\/p>\n<p><span style=\"font-size: 18px !important;\">The 2-2 technique is one of the most used by professional athletes. It includes:<\/span><\/p>\n<ul type=\"disc\">\n<li><span style=\"font-size: 18px !important;\">Breathing for two steps.<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Speed and endurance on the field depend not only on physical strength and technique, but also on an often overlooked element \u2013 breathing. Using proper breathing can help players improve [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":5035,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","_seopress_analysis_target_kw":"","inline_featured_image":false,"_uag_custom_page_level_css":"","footnotes":"","tve_updated_post":"<div class=\"thrv_wrapper thrv_text_element\">\t<p data-css=\"tve-u-195fbb2a758\"><span style=\"font-size: 18px !important;\" data-css=\"tve-u-1951f6eb1d0\">Speed and endurance on the field depend not only on physical strength and technique, but also on an often overlooked element \u2013 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:<br><br><strong>1. Take Deep Breaths for Energy<br><\/strong><br>Deep breathing is the basis for supplying oxygen to the muscles. During training and play, deep breathing helps:<\/span><\/p><ul type=\"disc\" class=\"\"><li><span style=\"font-size: 18px !important;\" data-css=\"tve-u-1951f6eb1d4\">Keep your energy levels high.<\/span><\/li><li><span style=\"font-size: 18px !important;\" data-css=\"tve-u-1951f6eb1d6\">Avoid premature fatigue.<\/span><\/li><li><span style=\"font-size: 18px !important;\" data-css=\"tve-u-1951f6eb1d8\">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.<\/span><\/li><\/ul><p style=\"\" data-css=\"tve-u-195fbb37d38\"><span style=\"font-size: 18px !important;\" data-css=\"tve-u-1951f6eb1d9\"><strong>2. Rhythmic Breathing for Focus and Balance<br><br><\/strong>Maintaining a regular breathing rhythm is essential for maintaining focus and coping with mental fatigue. A steady breathing rhythm helps to:<\/span><\/p><ul type=\"disc\" class=\"\"><li><span style=\"font-size: 18px !important;\" data-css=\"tve-u-1951f6eb1dc\">Reducing stress in pressure situations.<\/span><\/li><li><span style=\"font-size: 18px !important;\" data-css=\"tve-u-1951f6eb1de\">Better coordination of movements.<\/span><\/li><li><span style=\"font-size: 18px !important;\" data-css=\"tve-u-1951f6eb1df\">Keeping your body in balance. During strenuous exercise, practice controlled breathing by adjusting your rhythm to the intensity of the activity.<\/span><\/li><\/ul><p style=\"\" data-css=\"tve-u-195fbb41821\"><span style=\"font-size: 18px !important;\" data-css=\"tve-u-1951f6eb1e1\"><strong>3. Exhale Widely During Sprints<br><br><\/strong>During high-intensity moments like sprints, it's vital to exhale fully. This helps to:<\/span><\/p><ul type=\"disc\" class=\"\"><li style=\"\" data-css=\"tve-u-195fbb41822\"><span style=\"font-size: 18px !important;\" data-css=\"tve-u-1951f6eb1e4\">Elimination of carbon dioxide from the body.<\/span><\/li><li><span style=\"font-size: 18px !important;\" data-css=\"tve-u-1951f6eb1e5\">Maintaining maximum oxygen supply in the blood.<\/span><\/li><li><span style=\"font-size: 18px !important;\" data-css=\"tve-u-1951f6eb1e6\">Increase aerobic capacity. During sprinting, focus on exhaling fully and quickly so that your muscles get the oxygen they need for optimal performance.<\/span><\/li><\/ul><p><span style=\"font-size: 18px !important;\" data-css=\"tve-u-1951f6eb1e8\"><strong>4. Practice the 2-2 Breathing Technique<\/strong><\/span><\/p><p><span style=\"font-size: 18px !important;\" data-css=\"tve-u-1951f6eb1e9\">The 2-2 technique is one of the most used by professional athletes. It includes:<\/span><\/p><ul type=\"disc\" class=\"\"><li><span style=\"font-size: 18px !important;\" data-css=\"tve-u-1951f6eb1eb\">Breathing for two steps.<\/span><\/li><\/ul><\/div>","tve_custom_css":"@media (min-width: 300px){.tcb-post-list[data-css=\"tve-u-186df1bf84d\"] .post-wrapper.thrv_wrapper { width: calc(100% + 0px); }.tcb-post-list[data-css=\"tve-u-186df1bf84d\"] .post-wrapper.thrv_wrapper:nth-child(n+2) { margin-top: 50px !important; }.tcb-post-list[data-css=\"tve-u-186df1bf84d\"] .post-wrapper.thrv_wrapper:not(:nth-child(n+2)) { margin-top: 0px !important; }.tcb-post-list[data-css=\"tve-u-186df1bf84d\"] .post-wrapper.thrv_wrapper:not(:nth-child(n)) { margin-right: 30px !important; }.tcb-post-list[data-css=\"tve-u-186df1bf84d\"] .post-wrapper.thrv_wrapper:nth-child(n) { margin-right: 0px !important; }.tcb-post-list[data-css=\"tve-u-18703fb75db\"] .post-wrapper.thrv_wrapper { width: calc(33.3333% - 13.3333px); }.tcb-post-list[data-css=\"tve-u-18703fb75db\"] .post-wrapper.thrv_wrapper:nth-child(n+4) { margin-top: 20px !important; }.tcb-post-list[data-css=\"tve-u-18703fb75db\"] .post-wrapper.thrv_wrapper:not(:nth-child(n+4)) { margin-top: 0px !important; }.tcb-post-list[data-css=\"tve-u-18703fb75db\"] .post-wrapper.thrv_wrapper:not(:nth-child(3n)) { margin-right: 20px !important; }.tcb-post-list[data-css=\"tve-u-18703fb75db\"] .post-wrapper.thrv_wrapper:nth-child(3n) { margin-right: 0px !important; }[data-css=\"tve-u-1951f6eb1d0\"] { font-size: 18px !important; }[data-css=\"tve-u-1951f6eb1d4\"] { font-size: 18px !important; }[data-css=\"tve-u-1951f6eb1d6\"] { font-size: 18px !important; }[data-css=\"tve-u-1951f6eb1d8\"] { font-size: 18px !important; }[data-css=\"tve-u-1951f6eb1d9\"] { font-size: 18px !important; }[data-css=\"tve-u-1951f6eb1dc\"] { font-size: 18px !important; }[data-css=\"tve-u-1951f6eb1de\"] { font-size: 18px !important; }[data-css=\"tve-u-1951f6eb1df\"] { font-size: 18px !important; }[data-css=\"tve-u-1951f6eb1e1\"] { font-size: 18px !important; }[data-css=\"tve-u-1951f6eb1e4\"] { font-size: 18px !important; }[data-css=\"tve-u-1951f6eb1e5\"] { font-size: 18px !important; }[data-css=\"tve-u-1951f6eb1e6\"] { font-size: 18px !important; }[data-css=\"tve-u-1951f6eb1e8\"] { font-size: 18px !important; }[data-css=\"tve-u-1951f6eb1e9\"] { font-size: 18px !important; }[data-css=\"tve-u-1951f6eb1eb\"] { font-size: 18px !important; }:not(#tve) [data-css=\"tve-u-195fbb2a758\"] { padding-top: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; margin-bottom: 0px !important; }:not(#tve) [data-css=\"tve-u-195fbb37d38\"] { padding-top: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; margin-bottom: 0px !important; }:not(#tve) [data-css=\"tve-u-195fbb41821\"] { padding-top: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; margin-bottom: 0px !important; }:not(#tve) [data-css=\"tve-u-195fbb41822\"] { padding-top: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; margin-bottom: 0px !important; }}","tve_user_custom_css":"","tve_globals":{"e":"1","font_cls":[]},"tcb2_ready":1,"tcb_editor_enabled":1,"tve_landing_page":"","_tve_header":"","_tve_footer":""},"categories":[70],"tags":[],"class_list":["post-6470","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog-en","post-wrapper","thrv_wrapper"],"acf":[],"uagb_featured_image_src":{"full":["https:\/\/dcfa.al\/wp-content\/uploads\/2025\/02\/PFPL0073-Copy-scaled.jpg",1707,2560,false],"thumbnail":["https:\/\/dcfa.al\/wp-content\/uploads\/2025\/02\/PFPL0073-Copy-150x150.jpg",150,150,true],"medium":["https:\/\/dcfa.al\/wp-content\/uploads\/2025\/02\/PFPL0073-Copy-200x300.jpg",200,300,true],"medium_large":["https:\/\/dcfa.al\/wp-content\/uploads\/2025\/02\/PFPL0073-Copy-768x1152.jpg",768,1152,true],"large":["https:\/\/dcfa.al\/wp-content\/uploads\/2025\/02\/PFPL0073-Copy-683x1024.jpg",683,1024,true],"1536x1536":["https:\/\/dcfa.al\/wp-content\/uploads\/2025\/02\/PFPL0073-Copy-1024x1536.jpg",1024,1536,true],"2048x2048":["https:\/\/dcfa.al\/wp-content\/uploads\/2025\/02\/PFPL0073-Copy-1365x2048.jpg",1365,2048,true],"woocommerce_thumbnail":["https:\/\/dcfa.al\/wp-content\/uploads\/2025\/02\/PFPL0073-Copy-scaled-300x300.jpg",300,300,true],"woocommerce_single":["https:\/\/dcfa.al\/wp-content\/uploads\/2025\/02\/PFPL0073-Copy-scaled-600x900.jpg",600,900,true],"woocommerce_gallery_thumbnail":["https:\/\/dcfa.al\/wp-content\/uploads\/2025\/02\/PFPL0073-Copy-scaled-100x100.jpg",100,100,true]},"uagb_author_info":{"display_name":"admin","author_link":"https:\/\/dcfa.al\/en\/author\/infra_n6g2v6dd\/"},"uagb_comment_info":0,"uagb_excerpt":"Speed and endurance on the field depend not only on physical strength and technique, but also on an often overlooked element \u2013 breathing. Using proper breathing can help players improve [&hellip;]","_links":{"self":[{"href":"https:\/\/dcfa.al\/en\/wp-json\/wp\/v2\/posts\/6470","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dcfa.al\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dcfa.al\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dcfa.al\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dcfa.al\/en\/wp-json\/wp\/v2\/comments?post=6470"}],"version-history":[{"count":0,"href":"https:\/\/dcfa.al\/en\/wp-json\/wp\/v2\/posts\/6470\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dcfa.al\/en\/wp-json\/wp\/v2\/media\/5035"}],"wp:attachment":[{"href":"https:\/\/dcfa.al\/en\/wp-json\/wp\/v2\/media?parent=6470"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dcfa.al\/en\/wp-json\/wp\/v2\/categories?post=6470"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dcfa.al\/en\/wp-json\/wp\/v2\/tags?post=6470"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}