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: Together, We are the MHSAA
By
Geoff Kimmerly
MHSAA.com senior editor
July 9, 2025
A primary mission of the MHSAA’s 100-year anniversary has been to connect today’s athletes, administrators, coaches, game officials and spectators with their roles in the ever-growing story of school sports in Michigan.
Indeed, together, we are the MHSAA.
Over the last 10 months and with today’s 44th and final installment, our “Century of School Sports” series also has sought to tell a deeper and more detailed story of how the MHSAA has arrived at this moment. As our work becomes new with the start of every school year, and with every family experiencing educational athletics for the first time, it’s a story that must always be updated, expanded and retold.
But at the heart of most organizations is a fundamental statement. So to close this celebration, we below break down what is literally the “About” of the MHSAA – as we prepare to build on these values in adding to our story again and again during the century to come.
The MHSAA is a private, not-for-profit corporation …
Although the MHSAA has built a thriving relationship with the Michigan Department of Education over the last many decades – and, in fact, the state superintendent or designee has a non-voting position on the Representative Council – the MHSAA also has maintained its autonomy since its start and even before, as a legislative takeover attempt of the former Michigan Interscholastic Athletic Association led to the MHSAA’s formation in December 1924.
The MHSAA was first incorporated in 1972 and is classified as a 501(c)(3) organization. In the most basic terms, as a non-profit corporation the MHSAA must reinvest all revenue it receives back into its mission of administering school sports. Put another way, whatever money the MHSAA makes must be spent to conduct its tournament events and the several other educational, leadership, etc., programs the MHSAA provides for students, coaches, officials and others who contribute to educational athletics.
… of voluntary membership …
Through their boards of education, member schools voluntarily join the MHSAA each and every year, vowing by formal school board resolution to abide by and enforce the MHSAA’s rules for educational athletics. Membership is optional; schools may conduct a complete program of interscholastic athletics and may participate against MHSAA member schools in regular-season competition without joining the MHSAA. But the great majority of high schools in Michigan approve that membership annually.
… by more than 1,500 public and private senior high schools and junior high/middle schools …
Over the last several years, the MHSAA has counted about 750 high schools and 800 junior high or middle schools, or elementary schools with 6th-grader participation, among its membership. For 2024-25, those totals were 754 high schools, 777 junior high/middle schools and 63 elementary schools with participating sixth graders.
… which exists to develop common rules for athletic eligibility and competition.
This drove the original formation of school sports associations across the nation going back to the late 1800s, including the Michigan State Teachers Association’s first inroad into athletic administration in 1895. The MHSAA Handbook, updated annually with rules and other changes voted upon by the Representative Council, is the rulebook for all MHSAA member schools – public and nonpublic – with rules for general topics like student eligibility but also specific to each sport to regulate scheduling and other intricacies.
No government funds or tax dollars support the MHSAA …
In maintaining that independence noted above, the MHSAA receives no funding from local, state or federal governments. The MHSAA’s income is derived primarily from ticket sales at postseason events, with smaller portions from sponsors and advertising, officials and coaches education registration fees – and again, with all money brought in by the MHSAA going back into those tournament events and programs to support students, athletic directors, coaches and officials.
… which was the first such association nationally to not accept membership dues or tournament entry fees from schools.
These have long been points of pride for the MHSAA; membership remains and has been completely free since the mid-1940s, after the end of World War II, and member schools may enter MHSAA Tournaments for free.
Member schools which enforce these rules are permitted to participate in MHSAA tournaments …
In adopting and upholding MHSAA rules as their own, school districts agree to promote a standard of competitive equity necessary to keep MHSAA Tournament events fair for all involved.
… which attract more than 1.4 million spectators each year.
Over the last 35 years, attendance at MHSAA Tournament events has reached at least 1.1 million spectators annually (not counting the COVID-affected 2019-20 and 2020-21 school years), with a high of 1.68 million during the 2005-06 school year. Attendance during the 2022-23 and 2023-24 school years began climbing again toward 1.5 million spectators, those last two years’ ticket totals ranking among the highest over the last 15.
School sports have a massive footprint in Michigan, which has a population just above 10 million residents. Sure, attendance figures likely count the same spectators several times – the same person might buy tickets for several rounds of several sports over the course of a school year – but a one-to-one comparison using athlete totals also is powerful.
Conservatively, Michigan has at least 160,000 high school athletes. Add in parents of those athletes, grandparents, other relatives with significant interest, and that’s a huge block – let’s say at least 5 percent of the state’s population have some current tie to the athletes playing at the local high school. That’s not even covering athletes at MHSAA junior highs and middle schools, coaches and athletic directors at all levels, and more than 8,000 game officials who make those contests possible. And our groups of athletes are rolling over at least every four years, meaning many tens of thousands more have had at least recent direct contact as participants in our programs.
The MHSAA always has provided opportunities to compete and win championships, but more importantly to learn life lessons gleaned from simply taking part in the process.
This work is important; its impact is significant. And just as our predecessors surely felt beginning this endeavor 100 years ago, we remain eager and enthused to play our part.
Previous "Century of School Sports" Spotlights
June 25: All-Time 'Parade of Champions' - Read
June 17: Top Performers Tell Us What High School Sports Mean to Them - Read
June 10: 'The Mitten' Becomes Sought-After Symbol of MHSAA Greatness - Read
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