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].
Dock Putting Dad's Coaching Lessons to Work as Middleville TK Continues Climb
By
Steve Vedder
Special for MHSAA.com
November 3, 2025
MIDDLEVILLE – Denny Dock can't pinpoint the exact moment he thought his football-loving son would follow him into coaching, but the signs were there all along.
For starters, there were the countless hours spent tossing a football around the backyard. Or when his young son, Jeff – not even old enough for middle school at the time – eagerly joined other Stevensville Lakeshore coaches watching film on weekends.
Maybe it was all those Friday nights spent trekking along the sideline as a ball boy for Lancers teams. Another clue might have been the Saturday afternoons the two spent together watching college football, or taking in the NFL on Sundays.
When Jeff got older, it may have been how he readily absorbed tips that helped him become a better quarterback in high school and then at Grand Valley State. It could have even been an early, uncanny ability to grasp the importance of fundamentals.
Put it all together, and it seemed inevitable coaching football loomed in Jeff Dock's future.
"That's very fair to say," said Denny Dock, who is 19th on the state's list of all-time winningest football coaches while also the winningest high school softball coach in the country. "The younger years in football were really positive for Jeff, and that doesn't happen all the time. There are negative things that can happen."
While there might have been multiple signs the younger Dock would one day join the coaching ranks, he admits it was far from a done deal. There were thoughts of becoming a biology teacher, a pastor or maybe even an orthopedic surgeon.
But coaching? Even with his father as a classic example of the positive impact a good coach could spread, Dock said it took years for him to eventually land in coaching.
"It dawned on me that there were a lot of all three of those things in being a coach," he said. "Growing up in sports is what I knew, and I ended up developing a passion for it."
That passion is actually the highest it's been in years as his Middleville Thornapple Kellogg football team this past weekend improved to 7-3, continuing the program's first winning season since 2020 and the best fall since the Trojans went 7-3 in 2018. The Trojans defeated Hastings 28-20 in a Division 2 playoff opener, and a win this Friday at Lowell would give Middleville its first District championship since 2001.
Denny Dock coached football at Hartford from 1981-83, Dowagiac from 1984-87, and then Lakeshore from 1988-2013, returning to lead the Lancers for one more season in 2020 and all together totaling a 270-79 career record, 15 league titles and five runner-up MHSAA Finals finishes.
He has kept his hand in football in aiding his son's Trojans program. He's at all the games to add support, critique, advice, strategy, tips on how practices can best be organized and long talks discussing how continual improvement can be furthered.
It's a two-way street as an old football coach who never had a losing season, and is a member of the Michigan High School Football Coaches Association Hall of Fame, can remain invested in the game while his son benefits from three decades worth of experience.
Jeff Dock said his father's real value is his ability to spot from the stands the little things that less experienced coaches may miss.
"Play calling, how players are used, maybe a little bit about strategy," Dock said.
After playing for his father, Dock said there's no doubt he's transferred the best of what he learned into his own coaching. The older Dock was not only a highly successful football coach, he's compiled a 1,319-345-2 record in softball with eight Finals titles.
Whether it's about football or the philosophy Dock stresses in his softball program, the advice accepted from his father – who still attends softball clinics for tips on improving the Lakeshore program – is virtually across the board. It begins, however, with how a coach should treat his players.
"I was a manager growing up, and I saw his intensity and a love of his players," Dock said. "He never pushed me in any direction, but he told me about education. He always let me figure it out. One of the coolest things my parents did in raising me was to allow me to figure things out."
As far as the Xs and Os of coaching, Dock said his father prizes an organized practice. In fact, it could even be argued that both Docks enjoy a spirited and productive practice session over the microscope of Friday Night Lights.
"He never had a losing season, and it was ingrained in us just to go back to work and that that work never stops," he said. "He loves practices and being organized. Rule No. 1 with him was to make sure the players are prepared, and that you have to communicate with them. Dad would never belittle us or cuss us out.
"I saw the work he put in, how he'd wake up every Saturday thinking about the game. I saw the nitty gritty of coaching and how it was going to take work."
It was that seemingly endless work, in fact, that Denny Dock made sure his young son understood. Denny had no illusions over the pitfalls of coaching, and the pros and the cons. But before he could teach that to his son the coach, he made sure his son the quarterback understood how athletics worked.
There were challenges as a player and now for his son as a coach.
"He was always a quarterback because I think he liked the ball in his hands," Denny Dock said. "I think he liked the leadership part of the game, understanding the team part, and knowing what he had to do. That always challenged him."
While the challenge of playing is long gone for the younger Dock, the next challenge is building a program which is annually competitive. To do that, Jeff Dock said he accepts what his father knew 30 years ago.
"I'm willing to learn anything from anyone at any time," he said. "I know my dad has always thought about what he can do to become a little better every year. I'm always looking for ways to communicate and do things better. It can always be done better, but how can you get there? How can we do the little things better. That's what I learned."
PHOTOS (Top) Jeff Dock, left, and son Micah – Middleville Thornapple Kellogg’s quarterback this season – stand for a photo at their home field. (Middle) Denny Dock, far left, coaches a base runner during Stevensville Lakeshore’s 2022 Semifinal win. (Top photo by Steve Vedder.)