
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].

Century of School Sports: 'The Mitten' Becomes Sought-After Symbol of MHSAA Greatness
By
Geoff Kimmerly
MHSAA.com senior editor
June 10, 2025
The MHSAA championship trophy – often referred to as “The Mitten” – has become perhaps one of the most iconic and enduring symbols of this organization over the last 25 years, most frequently greeting visitors strolling past a school’s trophy case or serving as the centerpiece of celebration photos over the final month of every sport season.
More than 2000 MHSAA trophies are presented to teams every school year, the great majority to District, Regional and Finals champions at the high school level.
There actually have been several versions of MHSAA trophies awarded over the last century – probably more than we can tell about, since our knowledge of the first 30-40 years especially is reliant on photos of winning teams holding their awards, and trophies that have been returned to us after a school has closed or those artifacts have made their ways into yard sales or second-hand stores.
Our early trophies take on a few specific designs – there are traditional cups, later columns affixed to bases with inscriptions celebrating champions, or metal statuettes representing their respective sports. Later versions incorporated a combination of those features, for example a square or rectangular wooden plaque affixed to a base with a statuette (or two, or even three) decorating the trophy. The 1974-75 version was especially notable; celebrating the 50th year of the MHSAA, those trophies included a large county map of Michigan and the state seal.
During the mid-1980s, the MHSAA made another move to a unique design among its trophies – a circular award affixed to a base by a wooden arm at a 45-degree angle. Then came a return to a more traditional squared-off pedestal and statue before the 1989-90 move to a triangular plaque – which in theory could be hung up in a trophy case as something of a space-saver. But that idea didn’t seem to gain traction – which in part led to the creation of the inaugural version of “The Mitten” awarded today.
That first rendition made its debut during the 1992-93 school year. What started out as an artistic wooden representation of the state’s peninsulas evolved at the start of 2009-10 into the current more map-accurate version of the state’s land masses affixed to a black background. The only noticeable change since has been the addition this 100-anniversary year of a medal at the top celebrating that milestone.
How beloved has “The Mitten” become?
During the 2008-09 school year, our students let us know. With the MHSAA Trophy & Medal Committee deliberating on a possible two design – and two proposals that did not include the wooden state version in the mix – then-Executive Director Jack Roberts presented the possibilities to the MHSAA’s Student Advisory Council.
In resounding fashion, the Advisory Council said keep “The Mitten” – and it remains the symbol of achievement for thousands of MHSAA Tournament champs every school year.
Previous "Century of School Sports" Spotlights
June 3: MHSAA's Move to TV, Now Internet, 60 Years Old & Growing - Read
May 27: Upper Peninsula Helps Make Michigan's School Sports Story Unique - Read
May 20: From Nearly A to Z, Schools Repped by 221 Nicknames - Read
May 13: These Record-Setters were Nearly Impossible to Defeat - Read
May 6: 200+ Representatives Fill All-Time Council Roster - Read
April 29: MHSAA Programs Prioritize Health & Safety - Read
April 23: Patches Signify Registered Officials' Role in MHSAA Story - Read
April 16: Student Advisory Council Gives Voice to Athletes - Read
April 9: State's Storytellers Share Spring Memories - Read
April 2: Sharp Leadership Synonymous with MHSAA Success - Read
March 25: Athletic Directors Indispensable to Mission of School Sports - Read
March 18: 2025 Finals Begin Next Half-Century of Girls Hoops Championships - Read
March 11: Boys Basketball's Best 1st to Earn MHSAA Finals Titles - Read
March 5: Everything We Do Begins with Participation - Read
Feb. 25: Slogans & Logos Remain Unforgettable Parts of MHSAA History - Read
Feb. 19: MHSAA Tickets Continue to Provide Fan-Friendly Value - Read
Feb. 11: We Recognize Those Who Make Our Games Go - Read
Feb. 4: WISL Conference Continues to Inspire Aspiring Leaders - Read
Jan. 28: Michigan's National Impact Begins at NFHS' Start - Read
Jan. 21: Awards Celebrate Well-Rounded Educational Experience - Read
Jan. 14: Predecessors Laid Foundation for MHSAA's Formation - Read
Jan. 9: MHSAA Blazes Trail Into Cyberspace - Read
Dec. 31: State's Storytellers Share Winter Memories - Read
Dec. 17: MHSAA Over Time - Read
Dec. 10: On This Day, December 13, We Will Celebrate - Read
Dec. 3: MHSAA Work Guided by Representative Council - Read
Nov. 26: Finals Provide Future Pros Early Ford Field Glory - Read
Nov. 19: Connection at Heart of Coaches Advancement Program - Read
Nov. 12: Good Sports are Winners Then, Now & Always - Read
Nov. 5: MHSAA's Home Sweet Home - Read
Oct. 29: MHSAA Summits Draw Thousands to Promote Sportsmanship - Read
Oct. 23: Cross Country Finals Among MHSAA's Longest Running - Read
Oct. 15: State's Storytellers Share Fall Memories - Read
Oct. 8: Guided by 4 S's of Educational Athletics - Read
Oct. 1: Michigan Sends 10 to National Hall of Fame - Read
Sept. 25: MHSAA Record Books Filled with 1000s of Achievements - Read
Sept. 18: Why Does the MHSAA Have These Rules? - Read
Sept. 10: Special Medals, Patches to Commemorate Special Year - Read
Sept. 4: Fall to Finish with 50th Football Championships - Read
Aug. 28: Let the Celebration Begin - Read