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].
Parents Master Art of Schedule Juggling
By
Pam Shebest
Special for MHSAA.com
October 18, 2016
If it’s Tuesday, it must be volleyball — or is it soccer or maybe swimming?
Time to check the calendar, the phone app or the white board.
To keep up with two or more students involved in different sports in the same season, families have devised their own ways for keeping track of schedules.
The Carpenters, who have sons Matthew and Alex at Kalamazoo Hackett Catholic Prep, use several calendars, including a master schedule in the kitchen.
The Perkins, whose daughters Lauren and Audrey attend Mattawan High School, rely mostly on the phone app Cozi to keep schedules straight.
For the parents, it’s a question of logistics and juggling, which sometimes takes a lot of creativity.
“We have electronic calendars and paper calendars to look at every morning,” dad Tim Carpenter said. “We talk about who’s going where and who’s going to do what at the start of each day to figure it out.
“I keep a sports calendar to share with all the family so they can see the different things going on. If we are ever home at night without a game, it’s a strange feeling.”
Besides the composite kitchen calendar, “We also have our iPhone calendar so we both can see one another’s calendar at the same time,” mom Julie Carpenter said.
“It’s pretty much Monday through Saturday, some game or practice. Sunday it’s Mass, groceries and laundry.”
The Perkins use a phone organizer app called Cozi.
“We try to get all the schedules in there so everybody knows where everybody else is,” mom Valerie Perkins said. “I usually have a white board on the kitchen counter that I update weekly, and it kind of tracks who’s got what when.
“The girls’ meets are on opposite days. Like Audrey will have something on Monday, Wednesday and Lauren has Tuesday and Thursday. Occasionally they both have Saturdays. Then we divide and conquer, for sure.”
With five children, the Carpenters try to split time evenly between all the activities.
Matthew, a senior, is Hackett’s soccer goalkeeper and Alex, a sophomore, plays junior varsity football. Oldest son, Josh, a sophomore at Michigan Tech, plays broom ball – and while his parents don’t travel to watch him play, the games are webcast during the winter.
The activities won’t end soon. Bennett, a sixth grader and Bethany, a third grader, both at St. Augustine in Kalamazoo, also are involved in sports.
The Carpenters try to attend all of their children’s games together, but sometimes that is not possible.
In that case, “We usually base it on who’s closer,” Tim Carpenter said. “If there’s one game south near where I work in Portage (at MANN+HUMMEL), I’ll usually go to that.
“If Julie (who works at Borgess-ProMed Physician Pediatrics in Richland) has only seen one of Alex’s games and I’ve seen two, she’ll go to Alex’s. We try to keep it even.”
Both parents were introduced to new sports once their sons got involved.
“(Our sons) haven’t done tennis or golf,” Julie Carpenter said. “Soccer’s got more action and excitement; basketball is similar. Skiing was neat because it’s such a close-knit community. Cross country was fun because it was a very team environment.
“I had not seen cross country before, but when Josh started cross country it was really exciting because we thought ‘OK, how much can you get out of cross country as a spectator?’ It was pretty exciting for us just to run from spot to spot. They’re such a close-knit group of kids.”
Whether there are five children or two, as in the Perkins family, parents face the same dilemma: trying to juggle work, practices and events.
“We usually try to trade off so we get an even mix of seeing the girls,” said Valerie Perkins, who works at Bronson Urology in Kalamazoo. “Sometimes Rob’s schedule dictates that. Sometimes it’s who’s ever closest.”
Rob Perkins, who works at TRW in Mattawan, said sometimes there’s a glitch.
“When they give us advance warning of what’s going on and it doesn’t change, then I can work around it,” he said.
“The only time it gets frustrating is when something changes at the very last minute, or maybe it was always the same and the girls’ stories change at the last minute,” he added, laughing.
Neither parent was familiar with the sports their daughters chose.
“With dive, Lauren started in eighth grade, so it evolved from a summer camp and she really enjoyed it,” Rob Perkins said. “We kind of fell into Kyle Oberhill, who’s the diving coach for (Kalamazoo College) and he manages the facilities for Western (Michigan University).
“He’s just really easy-going. (Lauren) excelled in it right away. As a freshman, she broke the school record. That kind of kept her motivated to keep going.”
Oberhill also had a workshop for parents to explain the intricacies of competitive diving, and that helped. Audrey, meanwhile, took on another sport new to her parents when she started playing volleyball in seventh grade.
“We didn’t know much about it, but the important thing to know about it is she enjoys it,” her dad said.
Rob Perkins said it would be much easier if volleyball and dive were not in the same season, but there is an upside.
“I would say, generally speaking, being in sports certainly builds their self-confidence, keeps them occupied.”
Their mother said she can see a positive influence of sports on their girls.
“I think sports have definitely improved them,” she said. “They’ve learned how to become leaders and work as a team, and I really appreciate that.
“I can see it develop in both of them over the years. Both are captains of their teams.”
And both sets of athletes said it’s important to see their parents at their games.
“It gives me more confidence,” Alex Carpenter said, “and makes me feel good that they want to see me play.”
Pam Shebest served as a sportswriter at the Kalamazoo Gazette from 1985-2009 after 11 years part-time with the Gazette while teaching French and English at White Pigeon High School. She can be reached at [email protected] with story ideas for Calhoun, Kalamazoo and Van Buren counties.
PHOTOS: (Top) Mattawan parents Rob and Valerie Perkins cheer on their daughter Lauren during a recent swimming & diving meet. (Middle top) The Carpenters, clockwise from top left: Tim, Julie, Alex and Matthew. (Middle) The Perkins daughters, Lauren (left) and Audrey. (Middle below) Matthew, the Hackett soccer goalkeeper, looks to pass after gathering up a loose ball. (Below) Lauren Perkins dives during a meet. (Lauren Perkins head shot by Becky Anderson Photography, all other photos by Pam Shebest.)