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].
Process, Relationships Still Matter Most as 4-Time Champ Shillito Coaches 41st Season
By
Steve Vedder
Special for MHSAA.com
October 18, 2024
It was John Shillito's third year as Muskegon Orchard View football coach, and while the wolves weren't exactly knocking at the door, some faint low growls could clearly be heard.
Shillito had been successful at Comstock Park with his teams going 21-8 over three seasons, but the move to Orchard View included 3-6 and 4-5 records the first two.
While there wasn't yet widespread anxiety, Shillito recalls there was a bit of concern.
"I was much younger then and wasn't as successful yet in education," Shillito said. "But we weathered it and came through the other side. But you wonder a little; there's always a little self-doubt. I think it was important to go through it, because you can learn as much even when you're not winning."
Michigan high school football is the better for Shillito sticking it out. Two schools later, Shillito finds himself as the state's third winningest active coach and seventh overall with a 333-106 mark over 41 seasons.
His Zeeland West team is 6-1 this season and likely to become his 27th team – and 15th in a row – to qualify for the playoffs. Shillito's teams at Byron Center, Muskegon Orchard View, East Kentwood and Zeeland West have won a combined 16 conference titles.
Not bad for someone whose first love was baseball. Shillito's father, Harry, played three seasons professionally in the Brooklyn Dodgers system during the "Boys of Summer" era of the 1940s and 50s. Shillito grew up as a talented catcher in the spring and top football prospect as a defensive lineman in football. When programs such as Central Michigan, Eastern Michigan and Northern Michigan began showing an interest, the lure of a football scholarship made it an easy decision which sport he would follow.
After playing three years at Central Michigan, his coaching career kicked off with an assistant gig at Central Bucks East in Pennsylvania in 1980. He became head coach at Comstock Park in 1982.
Shillito said the same motivation which drove him into coaching has kept him in the sport for nearly five decades. It's not necessarily winning state championships – he’s won four at Zeeland West – or fulfilling a deep competitive drive or even the lure of Friday Night Lights in a small community. It's showing up at practices, adhering to a process and building and honing relationships with players and other coaches.
Take those away and the 67-year-old Shillito, a member of the Michigan High School Football Coaches Association Hall of Fame, would definitely be looking elsewhere to spend Friday nights in the fall.
"It's the process; I love a good practice. You know when (it's good) and when it isn't. More than even the football, it's the coaching process and the people I work with," he said.
"Winning is a week-to-week deal. This week's game is what we're all about. And then in the offseason, it's preparation for the year coming up. The state titles are always a bonus."
Which isn't to say Shillito isn't competitive. Whether it’s been playing hockey, wiffle ball, 3-on-3 basketball or backyard football with his brothers, Shillito's competitive spirit has thrived.
"Oh yeah," he said. "But I'm a glass half full-type competitor. I can find the positive side in either wins or losses. But for me it's about the preparation, no doubt about it."
Shillito's success has come even with opponents knowing exactly what they'll see offensively from his teams: the famed wing-T offense, which he's run since the mid-1990s and was taught to him by famed West Michigan coach Irv Sigler. In fact, Shillito said if there is anything responsible for his success, it's the ability to implement what he's learned from coaches as a whole such as Mike Henry, the longtime basketball coach at Orchard View, or former Remus Chippewa Hills football coach Ron Reardon.
When he first got into coaching, Shillito said the wing-T seemed the easiest to teach. He's tweaked the process over the years, but it's been highly successful for him wherever he's coached. The number of Michigan teams which run the wing-T has probably lessened over the years as passing has taken over many high school offenses. But Shillito said the run-first philosophy can still be found in pockets all over the state. Shillito said he has no second thoughts about devoting his offense to the wing-T, and the success only underscores the point.
"It can be difficult if you're not winning, no doubt about it," said Shillito, who figures he's coached about three dozen 1,000-yard rushers. "But the value in the system is that it's an easier process. That is, if you get a buy-in from the players and community. We've had that at Zeeland West."
As the sun begins to set on Shillito's coaching career, he's hard-pressed to pick his best, favorite or most surprising teams. For starters, there's the 1983 Byron Center team which reached the Class C Semifinals, or the 1995 and 1999 Orchard View teams which played in Class B Finals and combined for a 24-3 mark.
Or maybe the 13-1 Division 1 runner-up club at East Kentwood in 2002, and the 2006 Zeeland West team which claimed the Division 4 title after winning its last 11 games by an average of 35 points per. Or the 2011 Zeeland West team which went 14-0 to kick off a phenomenal five-year stretch during which the Dux went a combined 60-6.
Ask Shillito about any of those seasons, and his answer as to what he remembers most about his coaching career may be surprising. Many of his most cherished moments include his teams going just 5-6 over the years against Muskegon, including three playoff losses that ended the Dux's season. Balance that with his record against other programs, such as a 73-16 mark against other Lakeshore teams, including an 18-7 record against rival Zeeland East. Or a 10-4 record against traditional Grand Rapids-area powers such as Lowell, Grand Rapids Catholic Central, South Christian, West Catholic and Hudsonville. In the postseason, Shillito's teams are an amazing 54-22 over 26 seasons in the MHSAA Playoffs.
As for knocking heads with Muskegon, Shillito said the thrill of a great rivalry and the consistency his teams have shown over the years is what has always driven him.
"It's the longevity and consistency," Shillito said. "I've gotten to work with great people who have had an equal share in this. I've had such a wide variety of guys I've worked with in four programs, and it’s meaningful. "
He is coy on when he might finally call it a career. He could wake up tomorrow and decide it's the time, or it could be next week, the end of the season or maybe one more season. Who's to say?
"We're getting close now," he will say. "We're always in the moment; that's just where we are. Then we'll evaluate things after the season. That's been true now for several seasons."
PHOTOS (Top) Zeeland West football coach John Shillito, right, receives the Division 4 championship trophy from MHSAA Representative Council member Orlando Medina in 2015 at Ford Field. (Middle) Entering this season, Shillito ranked seventh all-time and third among active coaches for football victories in the MHSAA record book. (Below) Shillito prepares to send in one of his East Kentwood players during the 2002 Division 1 Final at Pontiac Silverdome. (MHSAA file photos.)