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].
Multi-Sport Coach Kalleward Molds Multi-School Eagles Into Formidable Foe
By
Pam Shebest
Special for MHSAA.com
January 21, 2025
KALAMAZOO – When it comes to hockey, JD Kalleward has a different challenge than many high school coaches.
His Kalamazoo Eagles team is a cooperative of six schools: Richland Gull Lake, Parchment, Vicksburg, Plainwell, Kalamazoo Christian and Paw Paw.
That is not a problem for Kalleward, who has more than 30 years of coaching experience to help meld his players into a family.
“In the locker room we sit by our linemates,” Gull Lake senior forward Carter Dominowski said. “My line is one from Vicksburg, one from Gull Lake.
“It’s all team bonding, hanging out, having fun. We have team dinners every Tuesday (at The Nest at Wings Event Center, where the Eagles practice).”
Kalleward went from Eagles assistant coach to head coach when Matt Kruzich stepped down after last season. The team has rebounded from a 1-3 start this winter to reach 8-7 with eight games remaining before the start of the MHSAA Tournament.
“JD was the perfect replacement for many reasons: his meticulous preparation, practice planning, management skills,” Kruzich said. “But most of all, I’ve seen the positive impact that he has had on 100 percent of young men and hockey players specifically.”
Gull Lake is the sponsoring school and providing nine of the 23 players.
“It’s a challenge.” Kalleward said of bringing the players together. “You work together, do exercises for bonding in preseason, and you make certain they’re playing for each other.”
The veteran coach has almost 1,000 high school hockey games under his skates. Add the 170 games coaching lacrosse, and he has eclipsed that milestone total.
Coaching across multiple net games
Kalleward started his coaching career with Art Missias in KOHA youth hockey, then moved to Portage Northern when Missias took that head coaching job in 1986. He took over the Northern coaching reins five years later when Missias retired.
Kalleward expanded his coaching experience, becoming Northern’s assistant boys lacrosse coach for three years until being named head coach in 2016.
Comparing hockey and lacrosse, Kalleward said the field sport is a bit harder to coach because of numbers.
“Both are chess games, and both are very fluid,” he said. “Lacrosse has 10 (players) instead of six, but it’s also easier to hide some of your weaker kids in lacrosse.”
Kalleward has had more success in lacrosse, making the MHSAA Division 2 Quarterfinals three of the last five years and winning the Southwest Michigan Athletic Conference three times.
Kalleward said he enjoys coaching both sports, and there are some common elements – especially defensively.
“In hockey, you have to keep your head on a swivel, be aware of your surroundings the entire time,” he said. “Same in lacrosse. Always one more pass you’re looking to make.”
When it comes to drills, especially in hockey, the coach readily admits to “stealing” them from other programs to instruct his players.
“That’s how you learn,” he said, naming drills after former coaching friends. “(Portage Central’s) Jim Murray drills. (Kalamazoo Wings) Mark Reeds drills, (Western Michigan University’s) Bill Wilkinson drills, (K-Wings) Ken Hitchcock drills, (Fox Motors AAA U16) Travis Richards drills.”
Learning more than hockey
Kalleward coaches life skills as well as hockey techniques, assistant coach Ken Rogers said.
“These kids aren’t going to be NHL players after high school, so it’s trying to develop some responsibility, some accountability, what’s it like to be on your own,” Rogers said. “We’ve got a lot of seniors, and they’re going to be away from home next year.
“For most of them, that’s a big step in their lives. What we try to do along with hockey is instill those life lessons. Being part of a hockey team, you’re going to have to face those challenges when you get a job, become a good employee.”
Kalleward, who is on the ice with the team every day but Sunday, said that with tournaments the Eagles play 25 games a season plus MHSAA playoffs.
“I enjoy coaching,” he said. “We’re not here for you to try to be the next Sidney Crosby, that next pro. We’re here to have a good experience in high school, be competitive, have fun.
“I’m very big about life lessons. I’m very old school: manners, how we behave in public, address each other.”
Gull Lake senior defenseman Evan Kares appreciates that leadership.
“He has taught me to make smart decisions,” Kares said. “He’s developed the way I think about hockey and the way I play. He’s really introduced the physical aspect for me. I’m still not there yet, but I’m working on it.”
Forward Hank Livingston, another Gull Lake senior, added, “He’s always pushing the team to be the best players and best young men we can be. He’s always trying to help everyone.”
Other Gull Lake players are Owen Anderson, Joey Blondia, Henry Ludmer, Ryan Rocco, Henry Worgess and Jacob Worgess. Players from Vicksburg are Aidyn Garza, Blaine Herson, Cody Klesko and Grant Stopher, while the two from Paw Paw are Colton Gronau and Caleb Ranger.
Kalamazoo Christian players are Isaac Riggs, Matthew Rohrer, Ryan Rohrer and Ari Wilkinson. The lone Comstock player is Brody Woolsey. Ryan Baranoski, and Carter Monette are from Plainwell and Kayden Hailey is from Parchment.
One of the downsides to coaching hockey is how player numbers are dwindling, Kalleward said.
The South Central Michigan Hockey League is down to six teams and four besides the Eagles are co-ops: the Capital City Capitals (Lansing), Eastside Stars (East Lansing), Kalamazoo United, and Portage. Mattawan is the only team that is not made up of players from multiple schools.
“That’s the sad thing about hockey,” Kalleward said. “It’s hard to grow the sport with the expense. I like to joke that (renting the ice) costs $6 a minute.”
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) Kalamazoo Eagles coach JD Kalleward talks strategy with Gull Lake seniors (from left) Hank Livingston, Evan Kares and Carter Dominowski. (2) Kalleward and his Portage Northern lacrosse team receive the Matt Thrasher trophy in 2019 from then-Portage Central athletic director Joe Wallace (speaking into microphone). (3) Eagles assistant coach Ken Rogers. (4) Kalleward, standing, coaches his Eagles hockey team. (Top photo and headshot by Pam Shebest. Lacrosse and hockey game photos courtesy of JD Kalleward.)