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].
EGR's Newton Returns to Rink Amid Speedy Recovery from Double Lung Transplant
By
Dean Holzwarth
Special for MHSAA.com
January 22, 2025
EAST GRAND RAPIDS – The last thing Chris Newton wanted to do was miss any time away from the hockey rink this season.
But when the East Grand Rapids hockey coach received a 3 a.m. phone call last month, he knew it was inevitable.
Newton also knew he would be receiving the possibility for a longer life and an opportunity to continue his lifelong passion.
Newton, who was diagnosed with cystic fibrosis at 4 months old, received news that a set of donor lungs was available, and he began the process of undergoing a second double lung transplant.
“I get a call and it was a 616 number so I knew exactly what it was, but I was totally shocked,” Newton, 35, said. “I definitely didn’t go back to sleep after that, and my mom was there visiting and everyone was surprised that it happened so quickly. If they find a good set, you can’t pass on it.”
Newton, a former Farmington High School goalie and assistant coach, had his first double lung transplant eight years ago.
“It was always in the cards that I would need one,” said Newton, a senior on the 2007-08 team that reached the Division 2 Semifinals and later an assistant coach for his dad, the late Bill Newton, with the 2013-14 Falcons squad that won the Division 3 title.
“I have a weird CF gene, and I don't qualify for the really good medicine they make that has made a difference in a lot of people's lives. A transplant was my only option as my health was decreasing pretty rapidly. And then, after eight years, you get rejection and they call it CLAD (chronic lung allograft dysfunction). The body starts rejecting lungs even though they had been good for like six years.”
Newton was diagnosed with CLAD two years ago, and it started slowly progressing.
He re-listed for another transplant in November, and 14 days later received the good news. It was two days after he collected his 100th career coaching victory.
“In comparison, the first time it was a 3½ month wait,” Newton said. “I had surgery on Dec. 10 at Corewell Health, and I came back to practice on Jan. 6. I missed two weeks of hockey with the three-week break we had, so it worked out.
“I feel great, and it's crazy to be back so quickly, but I feel good. The other sickness I have is coaching. I’m almost addicted to it when it's hockey season, and it’s really the only thing I think about. It’s what I do during these months, and it’s how I’m wired. When it happened, it was like this is perfect timing. I’m barely going to miss anything.”
The EGR hockey community has supported Newton throughout his transplant and recovery, and his players were motivated to give their best effort with their coach on the mend.
“Obviously it's been a long road for him, and it’s not the first time he has had this double lung transplant,” EGR senior center James Albers said. “It’s been pretty incredible, and all the guy wants to do is just coach hockey. He puts in all the fight, so I think the guys rally around him and want to do it for him, get big wins.
“We didn’t talk about it, but we wanted to play our best hockey for him because all he wants to do is show up at the rink for us. I have people at school ask me all the time how he’s doing, and it’s awesome to tell them that he looks incredible and is back on the ice after only a month.”
Senior Owen Stropkai has been on the varsity since his freshman year and has become close with his beloved coach.
“It’s great to have him back, and the positivity that he brings is awesome,” Stropkai said. “Every day it's a new level, and our team pushes for him. What he's been going through is horrible, but we think of him every day and grind together for him. He’s a great guy.”
Grant Newton, EGR’s associate head coach and no relation, took over the program in Chris Newton’s absence.
“We have a really good relationship, and we are close off the ice,” Chris Newton said. “I coached him at Farmington when we won a state championship, and he has helped me get the program to where it is.
“I went to him this summer, and we had a plan in place. I made sure he was comfortable taking over for me, and he did a great job.”
Chris Newton, whose family includes wife Jessie and sons Liam (6) and Carter (3), has transformed EGR into a perennial powerhouse the past few years.
The Pioneers have made back-to-back appearances in the Division 3 Final. They lost to Bloomfield Hills Cranbrook-Kingswood 3-2 in triple overtime last year and suffered a 3-2 loss to Flint Powers Catholic in 2023.
EGR reeled off seven straight wins to open this season and is currently 12-3-1 and tied for first in the Ottawa-Kent Conference Rue despite heavy graduation losses last spring.
“The one thing that is great about this team is we haven’t stopped what we've been doing the last two years when we’ve had success,” Chris Newton said. “We’re sticking to details and making it more about the program than individuals.
“Our motto this year is being uncommon. I wanted that way back in the summer before this even happened. The motto has stuck to me, that I'm uncommon, but I wanted our kids to compete and be uncommon daily, and they’ve done that. It’s been a great group to be around and a group I wanted to get back to as quickly as I could.”
Chris Newton was blessed to have a superb transplant team help him navigate the process.
“The people there were great, and my surgeon was absolutely incredible,” he said. “They are good and talented people, and the nursing staff made it way easier than I expected.
“Obviously, no guarantees or anything, and everything is going well right now,” he added. “I’m still being seen a lot and being tested, but no number can be put on it. Eight years was a good run with the first set, but you just don’t know. I don’t have a crystal ball as to what will happen.”
Dean Holzwarth has covered primarily high school sports for Grand Rapids-based WOOD-TV for five years after serving at the Grand Rapids Press and MLive for 16 years along with shorter stints at the Ionia Sentinel and WZZM. Contact him at [email protected] with story ideas for Allegan, Kent and Ottawa counties.
PHOTOS (Top) East Grand Rapids hockey coach Chris Newton instructs his team during a practice. (Middle) Newton directs his players on the bench during a game. (Below) Newton takes a photo with members of this season’s EGR team. (Photos by Grant Newton.)