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].
Flashback 100: One Last Look Back as We Turn Focus Toward Future
July 10, 2025
We hope you’ve enjoyed this school year's retrospective on some of the most iconic athletes and personalities who began their journeys in MHSAA sports. While we’ve done our best to highlight a diverse range of individuals across various sports and professions, a single year simply isn’t enough to capture every standout story.
Michigan high schools have produced an incredible array of talent — and the following, in addition to those we've wrote about over the last 10 monrths, are just another glimpse of that legacy:
- Kirk Gibson (Waterford Kettering) – The 1988 National League MVP also played a pivotal role in the Detroit Tigers’ 1984 World Series championship and starred in football as well at Michigan State.
- Jake Long (Lapeer East) – Selected as the NFL’s No. 1 overall draft pick in 2008, he's among a distinguished list of Michigan high school alums to go early in the draft, including Braylon Edwards (Harper Woods Bishop Gallagher, No. 3 in 2005), Carl Banks (Flint Beecher, No. 3 in 1984), Jerome Bettis (Detroit Mackenzie, No. 10 in 1993), and Tyrone Wheatley (Dearborn Heights Robichaud, No. 17 in 1995).
- Jeff Daniels (Chelsea) – Before becoming a renowned actor with credits like The Newsroom, Escanaba in da Moonlight, and Dumb and Dumber, Daniels was a high school baseball player.
- Lisa Byington (Portage Northern) – A trailblazing broadcaster, she serves as the play-by-play voice for the Milwaukee Bucks and regularly appears on CBS during NCAA Basketball Tournaments.
- Kristin Haynie (Mason) – She was first athlete to play in both the NCAA Women’s Division I Basketball Championship and the WNBA Finals in the same calendar year.
- Jalen Rose, Voshon Lenard, and Howard Eisley – This trio of NBA professionals once shared the court at Detroit Southwestern, making it one of the most talent-rich high school teams in state history.
- Jim Abbott (Flint Central) – Born without a right hand, Abbott defied the odds to pitch for 10 seasons in Major League Baseball.
- Earl Morrall (Muskegon) – He was named NFL MVP in 1968 and enjoyed a long and successful pro football career.
- Charlie Gehringer (Fowlerville) and Hal Newhouser (Detroit Wilbur Wright) – Both legends of Major League Baseball, each captured MVP honors during their Hall of Fame careers.
- Kate Markgraf (Detroit Country Day) – A champion at every level of soccer, she earned titles in high school and college, an Olympic Gold Medal, and a FIFA World Cup victory.
- Allison Schmitt (Canton) – One of the most decorated American swimmers of all time, Schmitt has earned 10 Olympic medals.
- Jason Richardson (Saginaw Arthur Hill) and Charles Rogers (Saginaw) – Both were drafted among the top five in their respective college sports (Richardson to the NBA in 2001, Rogers to the NFL in 2003) and faced off against each other as part of one of the state's most historic basketball rivalries.
- Staying with the city of Saginaw, Draymond Green (Saginaw) won a basketball championship in high school (2007) and then four in the NBA (2015, 2017, 2018, 2022) after being drafted in the second round of the 2012 draft by the Golden State Warriors.
And the legacy continues. Olympic gold medal dreams are alive in track & field standouts like Taylor Manson (East Lansing), Hobbs Kessler (Ann Arbor Skyline), and Grant Fisher (Grand Blanc), who are already well-accomplished on the worldwide stage.
So, who’s next?
Who will be the next MHSAA athlete selected on draft night? Hoisting an MVP trophy? Standing atop the podium as a champion?
We don’t know yet — but as we close the book on the first 100 years of MHSAA history, we can’t wait to see what the next century will bring.
Previous "Flashback 100" Features
June 23: Hutchinson's Dominance Starts as Multi-Sport Divine Child Standout - Read
June 10: Wagner's Dream of Going on Tour Realized - with Greta Van Fleet - Read
May 23: Tarpley's Legendary Run Began as Portage Central's Miss Soccer - Read
May 16: Scane’s Record-Setting Lacrosse Run Began at Cranbrook Kingswood - Read
May 8: Duckett's High School Domination Extended to Shot Put Circle - Read
May 6: MHSAA Titles Just Start for NCAA Champion, Olympian Stark - Read
May 1: Legendary Actor Played Multiple Sports Roles at Country Day - Read
April 23: Legacy Program Provided Start for Pioneering NBA Official Schroeder - Read
April 11: Rice's Championship-Winning Ways Started at Flint Northwestern - Read
March 28: Youngquist's Times Still Among MHSAA's Fastest - Read
March 18: After 40 Years, Coles' Shot Remains Among Century's Most Famous - Read
March 7: Walled Lake Northern's Hellebuyck Reigns as NHL's Elite Netminder - Read
Feb. 27: Zeerip's Mat Stats Remain Rarely-Challenged Chart Toppers - Read
Feb. 21: Before TV Stardom, Kerwin Excelled as All-State Skier - Read
Feb. 14: Detroit Central Star Voted into Pro Football Hall of Fame - Read
Feb. 6: Multi-Sport Star Look Becomes Super Bowl Officiating Legend - Read
Jan. 31: Johnson Family Put Magical Stamp on Michigan High School Hoops - Read
Jan. 24: Future Hall of Famers Face Off First in MHSAA Class A Final - Read
Jan. 17: First-Ever WNBA Draft Pick Rocked at Salem, Won Titles at Tennessee - Read
Jan. 10: Despite Launching Before 3-Point Line, Smith Still Tops Scoring List - Read
Jan. 3: Edison's Jackson Earns Place Among State's All-Time Elite - Read
Dec. 20: Future Olympian Piper Leads Grosse Pointe North to Historic Heights - Read
Dec. 13: The Other Mr. Forsythe in Michigan School Sports - Read
Dec. 6: Coleman's Legendary Heroics Carry Harrison Through Repeat - Read
Nov. 29: Harbaugh Brothers' Football Roots Planted in Part at Pioneer - Read
Nov. 22: 8-Player Football Finals Right at Home at Superior Dome - Read
Nov. 15: Leland Career Helps Set Stage for Glass' International Stardom - Read
Nov. 8: Future Baseball Pro Led Escanaba's Legendary Football Title Run - Read
Nov. 1: Michigan High School Baseball Trio Provide World Series Voices - Read
Oct. 25: Before Leading Free World, Ford Starred for Champion GR South - Read
Oct. 18: Mercy Links Legend Becomes World Golf Hall of Famer - Read
Oct. 11: Fisher Races to Finals Stardom on Way to U.S. Olympic First - Read
Oct. 4: Lalas Leaves High School Legacies on Ice & Pitch - Read
Sept. 27: Tamer's History-Making Run Starts in Dexter, Continues to Paris - Read
Sept. 20: Todd Martin’s Road to Greatness Starts at East Lansing - Read
Sept. 13: James Earl Jones, Dickson High Hoops to Hollywood Legend - Read
Sept. 6: Pioneers' Unstoppable Streak Stretches 9 Seasons - Read
Aug. 30: Detroit dePorres Rushes to 1995 Class CC Football Championship - Read
PHOTOS Clockwise from left: Taylor Manson sprints for East Lansing, Hobbs Kessler wins a race for Ann Arbor Pioneer, Jason Richardson plays in a Class A Basketball Final for Saginaw Arthur Hill and Allison Schmitt swims a championship race for Canton. (Manson photo courtesy of the Lansing State Journal; Kessler photo by RunMichigan.com. Others are MHSAA file photos.)