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].
MHSA(Q&)A: Mendon football coach John Schwartz
February 2, 2012
John Schwartz didn’t really want the Mendon football head coaching job when a group of players convinced him to take it before the 1989 season. And his first contract started out on a napkin. The rest is history.
Mendon won its 11th MHSAA football championship this fall, downing Fowler 33-0 in the Division 8 Final, to tie for third-most football titles won by one program. Schwartz has coached in the program for all 11, including 10 as head coach, and his record of 236-39 gives him a winning percentage of .858, tops in the MHSAA record book. He recently was selected as this year’s recipient of the high school Duffy Daugherty Award, annually given for career contributions to the game. He follows recent winners Ralph Munger of Rockford and Herb Brogan of Jackson Lumen Christi.
His Mendon teams have had just one losing season. And although he retired a year ago after 36 teaching middle school science, and then fought off cancer over the summer, he has no plans to leave his post on the Hornets’ sideline.
How would you characterize your program?
I think we have very good coaches and I think the kids respect the coaches, and they know the coaches think more of them than just being football players. They care about them. We have their attention, and what we really try to do is form a team concept as soon as we can. We try to stay away from giving any one person too much recognition. We don't give out MVP awards at the end of the year. It's a program where we're all in it together: coaches, kids and community. We try to get the best out of the kids, give the kids the best shot we have at being the best we can be.
How does a small school continue to reload every season?
My first year there, the first thing I did as a head coach was I started the junior high program. I think that's where everything starts. We even have the younger kids called the rocket kids, and those coaches come in and talk about (football) terms so when kids move from one level to another there's no re-teaching. Everyone has an ego, coaches have egos, and they like to do some things differently. But we don't have that. They do what we do. We give them a lot of flexibility, but we have certain drills we want to run. By the time we get them, these kids are in tune with what we are doing. The summer program also is something I started my first year as head coach too. ... It means that during the season we can concentrate more on teaching than conditioning.
You went from 3-6 in 2006 to 12-0 in 2007. Explain how you bounced back.
The losing season we had, we didn't have a lot of kids, and our two best kids were hurt early in the season and couldn't play. We never did bounce back. Even in that season, we were ahead at halftime in all but one game. We just didn't have enough to come back and pull the game out, and we had some very tough games. It wasn't a good season, but I thought those kids played awfully hard for what we had. We got a lot of experience, and it paid off the following year.
Our JVs practice with the varsity. When I work with inside linebackers, I work with (grades) 9-12. Kids learn quicker from kids than from coaches, as far as I'm concerned. ... Football's really changed. It's become a lot more complex. I think we have to delegate more and more every year so we can stay with the changes. It's too much for one person. I remember my first three, four or five years it was just three of us at the varsity level. The other two, neither one taught at the school. We were pretty successful right off the bat, and we started getting more and more interest from people. Now 9-12 we have seven coaches, and we have three at the junior high, and all the coaches but two have played for me. They know what I expect, what I'm looking for, what I want. ... And they want to win. I'd be lost without those guys.
Are there certain seasons that have meant more than others?
The first year I took the job, in 1989, we went undefeated and won a state title. A lot of those kids are very good friends of mine yet, and they're pretty special to me. They were a big boost to my program. In the '95 year, my son was a sophomore on that state title team. I remember a lot about that team.
They all have something they did very well. They either threw the ball well or played great defense or had a big line. When I hear a year now, I think about those teams.
You grew up in a small town (Colon) and have taught and coached in a small town. Was that important for you to do?
I've never taught anywhere else. I never felt I really had a reason to leave. I've gone through at least six superintendents since I've been there. The fourth or fifth said to me, "The only thing that bothers me about Mendon is these people think an awful lot of winning. There are other things." He asked me, "How do you feel about it?" I said, if they didn't feel that way, I wouldn't be here.
Who was your biggest coaching influence?
I would say Morley (Fraser, Jr., under whom Schwartz was an assistant for three seasons). Years before I got there, Mendon was pretty good in the early 70s, and then in the mid 70s football wasn't very good. I was the JV coach the first year, and the second year after two games they brought me up to varsity. The best thing I did was I told them I would not take the head job, but I'll assist. I knew (Fraser) was the kind of person and personality we needed there. It wasn't necessarily all of his football knowledge, but his energy and excitement that he brought to the game.
You said during the Finals postgame press conference that you'd battled cancer during the summer. How did you come back, and did you ever think that might be time to step down?
Everything's fine. I had coaches that took over. At the same time that that happened, I was retiring. If you retire in Michigan, you can't be at the school for one month. So I couldn't be at summer weights all the way through June. So my coaches did all the summer weights. But I had no intention of stepping down. If something (bad) came down ... but once they said they got it, everything went as normal.
After a championship season, how do you ramp things back up for the next fall and a new group of players?
When we go to the playoffs, we take all the JVs unless there are couple who don't want to go. They experience that and get an extra five weeks of practice if we win a state title. And they're excited about it. They want to do that. They’ve' tasted it, and they want a part of that the next year. We remind them it's not what you did, it's what can you do for me now. ... This is your year.
We talk about winning state championships from day one. A lot of people say we shouldn't do that, but why not? Isn't that the ultimate goal? I can't imagine telling a team we think we could be 7-2 this year. We expect to be 9-0 every year. Of course, that's not going to happen. But at same time, I think the losses make you better the following week. We've won state titles where we haven't won the league title. ... You get better.
PHOTO: Mendon coach John Schwartz talks things over with his players during the Hornets' 21-14 win over Decatur in the 2002 Division 7 Final at the Pontiac Silverdome.
