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].
Back to Building Boys Into Men, Munger Bringing Newfound Success to Newaygo
By
Tom Kendra
Special for MHSAA.com
November 6, 2024
NEWAYGO – After a long, physical practice Tuesday, as the light rain started to intensify, Newaygo coach Ralph Munger decided to squeeze in a quick game of “Simon Says.”
Within a few minutes, players were laughing, making fun of each other for clapping their hands when Munger didn’t say the magic words (and doing five push-ups as punishment) – and learning mental focus in the process.
“He’s an old-style coach,” said Newaygo senior Henry Wood, a senior captain and two-way starter. “But he has a crazy passion for the sport, and his football IQ is insane.”
Simon Says is just one of proven techniques the longtime coach is using to teach and motivate his players at Newaygo, which is 8-2 and hosting Central Montcalm on Friday for a Division 6 District championship in just his second year as coach.
Munger, 72, is having a ball at his latest coaching stop and is up to 11 wins over his two years at Newaygo, a small, rural school northwest of Grand Rapids – after winning 80 games in 11 years at Frankenmuth and 255 games over 28 years at Rockford, the latter tenure including five Finals appearances and three titles. He entered this season the sixth-winningest coach in state football history, and heading into this weekend his career record is 343-117.
“We’re making strides, and things are starting to click,” said Munger, who was an all-state football player in his own right at Frankenmuth in the late 1960s. “I feel pretty good, and I thank God every day that he has allowed me to coach again.”
Newaygo knocked off traditional Division 6 power Montague, 30-17, last week for the school’s first playoff win since 2018.
The Lions are doing it with Munger’s beloved power game, led by senior quarterback Blake Kerr (55-of-99 passing for 805 yards and 10 TDs), junior running back Porter Slominski (130 rushes for 934 yards and 13 TDs) and senior running back Ethan Reyburn (104 rushes for 673 yards and 8 TDs).
Kerr, who has good size at 6-foot-2 and 200 pounds, has thrown primarily to his two fellow senior captains in split end Hunter Yearsovich (18 catches for 255 yards and 3 TDs) and Wood (9 catches for 140 yards and 3 TDs).
Luis Ceja Alvarez (5-10, 155), is a crafty, undersized linebacker who leads the defense with 34 solo tackles and 52 assists. Fellow linebacker Xavier Stroud has 17 solos and 32 assists.
Yearsovich, a team leader and two-way starter with a 4.4 GPA, said he and his senior teammates had an immediate connection with their Hall of Fame coach.
“I’ll never forget when we met him in the gym last year because he talked to us like we were men,” said Yearsovich. “With him, we don’t ever have the mentality that we’re going to lose, no matter who we’re playing. It hasn’t always been like that around here.”
As the Lions broke into groups in the middle of Tuesday’s practice, Munger headed off with the defensive backs.
The joy of hands-on coaching was apparent as he schooled them on back-pedaling and cutting on what could be a muddy playing surface Friday night, and then concentrating and catching a wet ball.
Munger, who had quadruple-bypass, open-heart surgery in the summer of 2019 and has undergone three separate spine surgeries, is thankful to still be able to stalk the sidelines with a whistle around his neck. He endured one long autumn away from coaching, during the COVID year of 2020, which is when he knew he wasn’t done.
“I was going stir crazy,” said Munger with a grin. “I needed my football fix, anywhere.”
That led him to tiny Mancelona High School, which is near his cabin in northern Michigan, where he helped coach the offensive and defensive lines in 2021 and 2022. He then in 2023 pursued and landed the Newaygo head coaching job, which is a 30-minute drive from his home in Rockford.
He led Newaygo to a fairly typical 3-6 record last year. But with a full year of his coaching under their belts, the Lions are enjoying a breakthrough fall.
Newaygo finished the regular season 7-2, with the only losses coming against Reed City and Big Rapids, who are both still alive in the playoffs. One of the wins came against this week’s playoff opponent, Central Montcalm, 21-12, in Week 2.
Another victory over CM would earn the Lions yet another home game, against the winner of Ovid-Elsie at Lansing Catholic, this time for a Regional championship. Newaygo has never won a football Regional title, and 2012 was the only year it won more than one playoff game, losing to Grand Rapids West Catholic in a Division 5 Regional Final.
Munger said, at this point in his life, his only goals are to bring some positive energy to Newaygo and help his players make the transition from boys to men – the same thing he has been doing for almost 50 years.
“I am enjoying myself, very much so,” said Munger, who is a member of six Halls of Fame for his coaching achievements. “I find it fun getting after all the challenges out here. That’s what drives me.
“That’s the calling that the Good Lord has given me.”
Tom Kendra worked 23 years at The Muskegon Chronicle, including five as assistant sports editor and the final six as sports editor through 2011. E-mail him at [email protected] with story ideas for Muskegon, Oceana, Mason, Lake, Oceola, Mecosta and Newaygo counties.
PHOTOS (Top) Newaygo varsity football coach Ralph Munger, right, talks things over with his senior quarterback Blake Kerr during a 53-26 win over Lake Odessa Lakewood on Oct. 18 at Central Michigan’s Kelly-Shorts Stadium. (Middle) Senior tight end Henry Wood (84) works to get past an outstretched defender. (Below) Munger, play sheet in hand, has led the Lions to an 8-2 record. (Photos by Tashina Kerr.)