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].
Rebuilt Culture Driving Success as Roelens Steps Away at Port Huron Northern
By
Paul Costanzo
Special for MHSAA.com
November 13, 2024
The spark that helped ignite the past decade of success for the Port Huron Northern football program came early in Larry Roelens’ tenure, and, ironically, during the one full season that the Huskies finished with a losing record under him.
Northern, which had just three winning seasons over the previous 15, started 0-2 in 2015, but rattled off four straight wins under its first-year coach, who was noticing that things were changing for the better.
“I’ll be honest, Northern wasn’t in a very good state when I got the job,” Roelens said. “But for me and the guys that stayed around (on the coaching staff), I could never have done what I did without the guys on my staff. They’re like family to me and to my kids; they call them uncles. We went in with the mindset that we have to change the culture.
“We started 0-2 that first season, but then won four in a row. We lost three tough games to end the season, but that kind of changed the culture. We built on that, and the next year went 6-3.”
That next season was the beginning of the most successful stretch of football during the playoff era for the Huskies, as they made the postseason nine straight years, tripling the number of playoff appearances they had made during the 40 years prior.
The ninth postseason appearance was the last for Roelens, however, as he stepped down as Northern coach following a Division 2 District Semifinal loss to Warren De La Salle Collegiate on Oct. 24. He has accepted a position as assistant principal at the school, and administrators in the district are not allowed to hold head coaching positions.
“Honestly, that was a very hard decision to make for me,” Roelens said. “I went into education to be a coach and a teacher. But it was very much based on a family decision. I’ll be able to spend more time with my kids (Audrey, 5, and Brady, 3), and coach their teams.”
Roelens leaves the Northern program in as good a place as it’s been, perhaps ever.
He was 69-30 over his 10 seasons, with the nine playoff appearances and four Macomb Area Conference Blue titles. Northern also won four postseason games under Roelens.
Before he took over the program, Northern had three playoff appearances in program history – 1986, 1999 and 2010 – and a single postseason victory.
The program had not won eight games in a season since 1987, but did so four times under Roelens, including with a 10-2 mark in 2018, which matched the school record for wins.
“It’s pretty crazy,” said Northern senior quarterback Ty Fletcher. “He kind of morphed the program to what it is today. … I feel like, when he started getting into the playoffs and they had all those playoff appearances in (consecutive) seasons, that started that trend of winning football. Then we ended up staying there and being a competitive team.”
As it so often does, the success built an excitement around the program that found its way through the youth levels.
“We were all coming up through the youth teams, and we all stayed together on the freshman level, and we always talked about how everyone wants to play for Northern,” Fletcher said. “About how cool it was to play under the lights there.”
A lot of that excitement at the youth level has also been buoyed by a string of Division I college talent that has come through the program during Roelens’ time, led by Braiden McGregor. The defensive end was among the top recruits in the country in 2020 and played a key role on Michigan’s national title team. He is now playing for the New York Jets.
He wasn’t a one-off for the Huskies in terms of DI talent, as Luke Fletcher is now in his second year at Eastern Michigan, and current juniors Amir Morelan and Lincoln Watkins have both received Power 4 offers.
“Braiden’s class, we had a few kids that went on to play college football,” Roelens said. “That right there was proof that, even in a small town, they’re going to find you if you’re good enough. I think that pushed a lot of kids, because they started to understand that if you’re good enough and you work hard enough, they’ll find you.”
Roelens even being at Northern in the first place was a bit of a surprise for those in the area, as he was a star athlete at cross-town rival Port Huron High. Roelens played quarterback at Port Huron and went on to play baseball at Saginaw Valley State after graduating in 2004.
He student taught at Northern during the 2009-10 school year, but even then he helped out with the Port Huron football program.
His journey with Northern athletics began with assistant roles in the basketball and baseball programs later that year, and in the fall of 2010 he became the JV head football coach.
For four of the next five seasons he was on the Huskies staff, before taking over the program prior to the 2015 season.
With his new position, he’ll remain in the school and around the coaches and players in the program. And, while the thrill of coaching was something Roelens cherished, those relationships are what he’s valued most.
“I’ve been very blessed with the people I’ve had around me throughout those 10 years,” he said. “The support I had from Northern, the support of the parents, the Northern community, it’s been a blessing. My family, my wife and kids, they’ve all been tremendous.”
Paul Costanzo served as a sportswriter at The Port Huron Times Herald from 2006-15, including three years as lead sportswriter, and prior to that as sports editor at the Hillsdale Daily News from 2005-06. He can be reached at [email protected] with story ideas for Genesee, Lapeer, St. Clair, Sanilac, Huron, Tuscola, Saginaw, Bay, Arenac, Midland and Gladwin counties.
PHOTOS (Top) Port Huron Northern football coach Larry Roelens, middle, is surrounded by his kneeling players during a postgame huddle. (Middle) Roelens holds daughter Audrey, and wife Kelsey holds son Brady on the field. (Below) Roelens hoists the Brick Fowler Trophy after a Northern win over rival Port Huron. (Photos courtesy of the Roelens family.)