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: Everything We Do Begins with Participation
By
Geoff Kimmerly
MHSAA.com senior editor
March 5, 2025
For 100 years the MHSAA and its member schools have trumpeted the many benefits of educational athletics. The list of positive reasons to play has only grown.
But every idea and effort to make school sports excellent starts with one underlying theme that has served as a primary motivation from the beginning:
Participation.
The MHSAA long has been driven by a desire to see as many students participate in sports as possible, within a framework of rules that intentionally makes that opportunity so valuable that playing for the school team becomes the dream for thousands of kids all over our state.
And MHSAA member schools have a long history of succeeding at that mission.
A few comparisons and a decent share of context are necessary to explain how. We will dive into some numbers, but these two points sum up the story:
The total number of high school students in Michigan has been shrinking annually over several years – high-school aged population in this state is down 21 percent since 2006-07. But the numbers of students playing sports at MHSAA schools has grown three straight years and has declined by only 13.5 percent over the same stretch of time.
Michigan participation in high school sports annually outpaces where it ranked nationally in high school-aged population. We may have fewer students than some states, but more of them are playing more sports for their schools.
How do we know all this?
Every spring since 1971, the MHSAA has reported how many athletes from member schools participate – by sport – as part of a survey from the National Federation of State High School Associations (NFHS). Those numbers are crunched by the NFHS for all 50 states and Washington, D.C., and over the last several years the MHSAA has taken that data and then compared how Michigan participation stacks up to state populations of people aged 14-17.
(The NFHS collects data on all school sports, whether they receive state association sponsorship or not. Participants also are counted once for every sport they participate in, so two-sport athletes are counted twice, three-sport athletes are counted three times, etc.).
For this narrative’s sake, let’s start with the 1977-78 school. By then, several girls sports had begun to receive MHSAA sponsorship and also had a few years to get established and grow. For that school year, the MHSAA reported 242,616 participants. Just under a decade later, for 1985-86, that total had grown to 265,227 (and a few more girls sports had been added), and those totals continued to rise during the 1990s reaching 295,858 in 2000-01.
A key high point came in 2006-07, when the MHSAA reported 320,479 total participants in all sports at member schools including 313,093 in MHSAA-sponsored sports. The grand totals then shifted downward slowly once again – but in proportion to falling student enrollment at MHSAA member schools, which has dropped nearly 113,000 students (21 percent) since that notable year. It’s also fair to make an educated guess – because students are counted once for every sport played – that a trend toward sport specialization also affected those numbers to some degree.
Fast forward to today. For the 2023-24 school year, there were 270,664 participants in MHSAA sports, plus another 19,920 in sports not sponsored by the association (weight lifting, etc.). So while Michigan hasn’t approached 300,000 participants in more than a decade, the total for MHSAA sports this past year was only 13.5 percent fewer than that 2006-07 season – again, compared to 21-percent fewer students at those schools. And the even better news? Participation has increased three straight years coming out of the COVID-19 pandemic.
Another telling comparison is how Michigan participation continues to compare nationally.
Going back to at least the 2012-13 school year – not counting 2019-20 and 2020-21, when the NFHS survey was suspended because of COVID-19’s effect on school sports – Michigan consistently has ranked either seventh or eighth in participation nationally, falling past that ranking only once to ninth. For 2023-24, Michigan ranked eighth for participation.
Meanwhile, Michigan ranked ninth nationally for high school-aged population from 2012-13 through 2015-16 before sliding into its current 10th spot on that list. So for this past school year, participation at MHSAA member schools ranked two spots ahead of its ranking for high school-aged population.
The first step to receiving the benefits of school sports is getting out there and playing them. And Michigan high schoolers are continuing to do so – both at rates that compare well historically over the last 50 years, and compared to states across the country of similar sizes. This has long been a point of MHSAA pride, and will continue to be a primary focus of its work.
Previous "Century of School Sports" Spotlights
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