Teaching ABC's of Pressure Situations
October 30, 2013
By Eric Martin
MSU Institute for the Study of Youth Sports
Coaches have seen the signs: Athletes having too much or not enough energy prior to a game, quickening breathing, sweating more than usual, being unable to focus on important details, and having their minds wander from the present to “what if” scenarios and past mistakes.
Athletes deal with pressure in many ways. Although some handle it well, many do not have the tools to perform to their full abilities in these situations. Most athletes place a high importance on succeeding in sport, and when athletes reach regional, district, or state championships, the pressure they feel may become overwhelming.
How athletes handle this increased pressure can often mean the difference between winning and losing. Therefore, helping athletes deal with it is something coaches should consider prior to athletes encountering these high-stakes situations.
Unfortunately, there is no magic elixir for helping your athletes work under pressure. But if these ABC’s of pressure situations are followed, your athletes will be much better equipped to cope, and the chances of their performance levels dropping significantly will be reduced.
1. Act the Part
How you as coaches act influences your athletes. For better or worse, athletes notice your emotions in response to these situations and take cues from how you handle pressure.
You are a demand on your players’ attention – you can add or reduce your players’ perceived stress by how you act. Understanding the demand you place on players requires self-awareness. How do you respond when a key call goes against you? Do you have nervous habits that athletes may notice? What messages are you providing to your athletes – both verbally and non-verbally? Athletes pick up on these non-verbal cues, so you must be aware of how you respond to these situations.
It is important to remember emotions are not always negative – rather acting differently than normal can be a signal to your athletes that you are stressed. Strive to be consistent in your actions – whether you are coaching during a preseason match or championship contest. These situations are stressful for you too, but you need to be the constant your athletes look to for stability.
2. Breathing – Remember to do it
It seems like a simple thing, but when athletes’ emotions are running high, they forget how to breathe – or, at least, forget how to breathe properly. Worse, they often think they are breathing normally but don’t notice breaths are becoming shorter and shallower. Teaching athletes to breathe properly when not in pressure situations will help them have the tools to rely on when they encounter more intense scenarios.
For proper breathing, athletes need to do so from the belly and not the chest. The pace of this breathing should be 6-2-7; that is, have athletes take a deep breath from the abdomen for six seconds, hold for two seconds, and then finally slowly exhale completely for seven seconds. This breathing strategy is ideal for pregame situations to quiet nerves and help athletes get ready to play, but a condensed version (3-2-3) can also be used for quick breaks in the action like a timeout or court change.
3. Control the controllables
During times of high pressure, athletes sometimes feel they do not have control over their own performances. It is important to help athletes focus on things they can control and not worry about those that cannot be changed or are outside their influence.
Instead of athletes dwelling on aspects that are out of their control like unusual game times for championship finals or a referee’s bad call, help them focus on completing their warm-up preparations and how they can respond to poor calls. Helping focus athletes’ attention on things they can control will help them better handle pressure situations and leave them feeling less helpless
Athletes’ emotions are typically out of their control, but how they view them and respond to these emotions are under their control. Author and preacher Charles R. Swindoll said, “Life is 10 percent what happens to you and 90 percent how you react to it!” Be sure your athletes know how to respond when difficult situations arise.
Conclusion: Fearlessness is an assembly
Not all athletes react to pressure situations in the same manner, but all athletes can benefit from these simple suggestions. Remember to ACT THE PART of how you want your athletes to act, teach your athletes proper BREATHING techniques, and help athletes focus on CONTROLLING THE CONTROLLABLES.
Good preparation is the key to performance. Increase self-monitoring and give athletes the tools to succeed in pressure situations; they, in turn, can be in a better position to succeed. However, like any skills, they must be practiced accordingly, and one session will not solve all issues. Devote the time to train athletes in these skills, and when the need arises they will have them ready to use.
Good luck this season!
Martin is a third-year doctoral student in the Institute for the Study of Youth Sports at Michigan State University. His research interests include athlete motivation and development of passion in youth, sport specialization, and coaches’ perspectives on working with the millennial athlete. He has led many sessions of the MHSAA Captains Leadership Clinic and consulted with junior high, high school, and collegiate athletes. If you have questions or comments, contact him at [email protected].
High School 'Hoop Squad' Close to Heart as Hughes Continues Coaching Climb
By
Keith Dunlap
Special for MHSAA.com
July 11, 2024
Jareica Hughes had a Hall of Fame collegiate basketball career playing at University of Texas-El Paso and has played professionally overseas, but her most prized possession is something she earned playing high school basketball in Michigan.
A standout at now-closed Southfield-Lathrup High School during the early-to-mid 2000s, Hughes proudly displays a signature symbol of Lathrup’s Class A championship team in 2005.
“I have my state championship ring on me right now,” said Hughes, now an assistant head coach for the women’s basketball program at UTEP. “I wear this ring every single day. Not so much for the basketball aspect. Inside of the ring it says ‘Hoop Squad.’ It’s more the connection I’ve had with those particular young ladies. Friends that I’ve known since I was kid. Every once in a while when we talk, we go back in time.”
Believe it or not, Hughes and her high school teammates next year will have to go back 20 years to commemorate a run to the title that started when they were freshmen.
It was a gradual build-up to what was the first girls basketball state championship won by a public school in Oakland County. Lathrup, which has since merged with the former Southfield High School to form Southfield Arts & Technology, remained the only public school in Oakland County to win a state girls basketball title until West Bloomfield did so in 2022 and again this past March.
Lathrup lost in the District round to Bloomfield Hills Marian during Hughes’ freshman year, and then after defeating Marian in a District Final a year later, lost to West Bloomfield in a Regional Final.
When Hughes was a junior, the team got to the state’s final four, but a bad third quarter resulted in a heartbreaking one-point Semifinal loss to eventual champion Lansing Waverly.
A year later, when Hughes and other core players such as Brittane Russell, Timika Williams, Dhanmite’ Slappey and Briana Whitehead were seniors, they finished the job and won the Class A crown with a 48-36 win over Detroit Martin Luther King in the Final.
However, the signature moment of that title run actually came during the Semifinal round and was produced by Hughes, a playmaking wizard at point guard who made the team go.
Trailing by three points during the waning seconds of regulation against Grandville and Miss Basketball winner Allyssa DeHaan – a dominant 6-foot-8 center – Hughes drained a tying 3-pointer from the wing that was well beyond the 3-point line.
Lathrup went on to defeat Grandville in overtime and prevail against King.
Hughes said the year prior, she passed up on taking a potential winning or tying shot in the Semifinal loss against Waverly, and was reminded of that constantly by coaches and teammates. “I just remember in the huddle before that shot, that just kept ringing in my mind,” she said. “That was special. I cried for weeks not being able to get a shot off (the year before) and leaving the tournament like that.”
Growing up in Detroit, Hughes got into basketball mainly because she had five older brothers and an older sister who played the game. In particular, Hughes highlights older brother Gabriel for getting her into the game and taking her from playground to playground.
“I’m from Detroit,” she said. “We played ball all day long. Sunup to sundown. When the light comes on, you had to run your butt into the house.”
Hughes played for the Police Athletic League and also at the famed St. Cecilia gym in the summer, developing her game primarily against boys.
“My first team was on a boys team,” she said. “I was a captain on a boys team.”
The family moved into Lathrup’s district before she began high school.
Once she helped lead Lathrup to the 2005 championship, she went on to a fine career at UTEP, where she was the Conference USA Player of the Year twice and helped lead the Miners to their first NCAA Tournament appearance.
Hughes still holds school records for career assists (599), steals (277) and minutes played (3,777). On Monday, she was named to Conference USA’s 2024 Hall of Fame class.
After a brief professional career overseas was derailed by a shoulder injury, Hughes said getting into coaching was a natural fit.
“I had to make the hard decision, and I knew as a kid I wanted to be around basketball,” she said. “Once I made that decision (to quit), I knew I was going to coach.”
Hughes started coaching in the Detroit area, first serving as an assistant at Southfield A&T from 2016-20 and then at Birmingham Groves for a season. She then served as interim head coach at Colby Community College in Kansas before being named an assistant at UTEP in May 2023, a month after her former coach Keitha Adams returned to lead the program after six seasons at Wichita State.
While fully immersed in her job with UTEP, Hughes’ high school memories in Michigan certainly aren’t going away anytime soon – especially with the 20th anniversary of Lathrup’s championship coming up.
“We are still close friends because we all essentially grew up together,” she said. “They are still my friends to this day.”
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PHOTOS (Top) At left, Southfield-Lathrup’s Jareica Hughes drives to the basket against Detroit Martin Luther King during the 2005 Class A Final; at right, Hughes coaches this past season at UTEP. (Middle) Hughes, second from left, begins the championship celebration with her Lathrup teammates at Breslin Center. (UTEP photo courtesy of the UTEP sports information department.)