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].
Keeler Approaching Milestone Win Amid Final Season of Legendary Tri-unity Career
By
Dean Holzwarth
Special for MHSAA.com
December 18, 2024
WYOMING – Mark Keeler has spent four decades coaching boys basketball at Tri-unity Christian High School.
And while he has many stories that he shares often, one of his favorites comes from the beginnings of the program.
“We didn't have bleachers in our gym when I first started,” Keeler said. “I would make my boys set several rows of chairs up so people could watch our games. And then they eventually added bleachers that were donated by the church.”
Keeler’s teams have been filling up the bleachers since he took the reins for the 1983-84 season, and he has built the program into one of the most successful in the state.
Now, as he leads his team through the opening month of his 38th and final campaign, Keeler is nearing a rare milestone only achieved by a few. He is expected to soon become the fourth coach in MHSAA history to reach 700 wins.
Tri-unity is 3-1 this winter, making Keeler a combined 697-217 coaching the Defenders. Roy Johnston is the winningest coach in state boys basketball history with 833 victories earned during stints at Yale, Howell and Beaverton before retiring in March. He is followed by longtime River Rouge coach Lofton Greene (728) and Clarkston’s Dan Fife (703).
“It's a statement of longevity with these men,” Keeler said. “All three of them were very successful at the schools they were at and most of them spent a long time at one school, just like I’m doing now. I’ve never coached anywhere but Tri-unity, and that is quite a privilege to have been a part of this school.”
Keeler reached 697 wins with last week’s nonconference victory over Wyoming Kelloggsville and can move closer to the milestone with another Friday night against Grandville Calvin Christian. The Defenders then play East Grand Rapids and Grand Rapids West Catholic, respectively, at the Cornerstone University Holiday Classic at the end of the month.
Keeler, who retired from a 40-year teaching career two years ago, started coaching in 1983-84 when Tri-unity had only an eighth and ninth-grade team. After two seasons of playing subvarsity, the school formed its varsity team for the start of the 1985-86 season, with Keeler at the helm. After three seasons with the varsity, he took a break from coaching (but continued teaching and serving as athletic director).
“I had to get my priorities right with the Lord,” Keeler said. “I was trying to do too much and lost focus, and it was something that needed to be done. I look back, and it was something that set me up for the rest of my coaching career.”
Keeler returned for the 1990-91 season and has been at the forefront ever since. He has guided the Defenders to six state championships, including last year’s with a victory over Mount Pleasant Sacred Heart in the Division 4 Final. Tri-unity also has won titles in 1996, 2002, 2006, 2011 and 2022, while finishing as Finals runner-up six times.
Keeler’s teams also have reached the Semifinals 15 times, won 19 Regional championships, 26 District titles and 22 conference championships. His players have filled Class D and Division 4 all-state teams for years, with surely the best-known 2000 grad Chris Kaman – who went on to play at Central Michigan and 13 seasons in the NBA – and Brandon Voorhees, who led Tri-unity to the 2002 title as a senior, went on to CMU and then Park University in Missouri, and played professionally overseas.
“I’m so glad that I’ve been able to just be here this long,” said Keeler, who was inducted into the Basketball Coaches Association of Michigan Hall of Fame in 2016. “I love Tri-unity. My wife taught there, we met there, and my daughters went all the way through and graduated from there, so it's always been a part of my life. There's been so many quality people that have been there along the way.
“I've been very blessed to have had so many quality players and parents and coaches. It’s amazing when I look back at all those that have been a part of the program.”
Keeler, a man with a strong Christian faith, could’ve gone elsewhere during his career, but believed he had a calling at Tri-unity.
“I've had some opportunities to move on and go to different places, but whenever I prayed about it I always thought that this is where the Lord wanted me and that's always my priority,” Keeler said. “I want to please him first, because as a Christian that's my priority. I just thought this is where he placed me, so I’m going to set roots and do the best I can.”
Tri-unity senior guard Keaton Blanker, one of two returning starters on this year’s team, is excited to see his coach reach such a prestigious milestone.
“It’s the perfect scenario for him with this being his last year and getting to 700 wins,” Blanker said. “He’s going to leave his mark, and it’s well deserved. Being a small Division 4 school, he’s helped to put the program on the map and I remember growing up and watching his teams win state titles. I was waiting for the opportunity to play for him so I could help do the same thing.”
While Keeler is grateful for the unbridled success of the program on the court, creating lasting relationships with his players off the court and helping them grow in their faith has been equally gratifying.
“I know without a doubt that the Lord has blessed our program.” Keeler said. “There are a lot of great coaches out there that are probably better at Xs and Os than I am, but I think I’m a strong motivator and build good relationships with the players and get to know them.
“I let each player know that I want them to grow in their walk with the Lord, and that's where my priority is. To be an influence toward Christ, not away from Christ.”
Past Tri-unity standout Brent Voorhees, who has been Keeler’s assistant coach the last several years and will succeed him next season, said Keeler has never changed his approach to the game.
“Coming back to coach with him, the one thing that stands out is he doesn't waver on his principles,” Voorhees said. “A lot has changed in the sport in terms of analytics and how coaches attack things, but he has definitely stayed firm in his approach that it’s defense first and he preaches the team aspect. It’s never about an individual.
“He doesn’t let anything off the court distract him from goals. He's really good at keeping the goal in front of the guys. He keeps them focused on the goal of winning state championships and also becoming great, young Christian men in the community, which is what he stands for and always comes first.”
The Defenders graduated eight players from last year’s team, but Blanker and senior Joey Mellon are back with several newcomers as they bid to send Keeler out with one more title at Breslin Center.
“I enjoy putting them together and getting them to mesh as a team,” Keeler said. “For me, I have learned that defense wins championships. The old adage that offense wins games, but defense wins championships ... I so believe that with all my heart.”
Reporter Dean Holzwarth, a longtime member of the West Michigan media, is also the junior varsity head coach and a varsity assistant for the Tri-unity Christian boys basketball program.
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) Surrounded by celebrating players and assistant coaches (including the author, far right), Tri-unity boys basketball coach Mark Keeler (hand in pocket) enjoys a moment near the end of last season’s Division 4 championship game. (Middle) Keeler, middle, huddles with his team during the 1997 run to Breslin, when the Defenders finished Class D runners-up. (Below) Keeler raises the 2002 Class D championship trophy to the cheers of Tri-unity’s supporters. (MHSAA file photos.)