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].
Westland John Glenn's Polk Passes 500 Coaching Wins, Looks Forward to Future
By
Doug Donnelly
Special for MHSAA.com
February 21, 2023
If you can’t beat them, join them.
When Bill Polk was a high school wrestler at Dearborn High School, he lost his last match – at the MHSAA Finals – to a wrestler from Westland John Glenn.
Now, 30 years later, Polk is racking up wins on behalf of John Glenn as the Rockets’ varsity wrestling coach. Earlier this season, Polk collected career victory No. 500 and sees no end in sight for his ultra-successful wrestling career.
“I still have the passion,” said Polk. “About 15 minutes after we lost in the Regionals, I was meeting with our assistants and talking about camps and jotting down our lineup for 2023-24.”
Polk has been a fixture at John Glenn since graduating from Olivet College and landing a teaching job with the Westland district. Wrestling played a role in that as well.
“The head coach that was leaving contacted me and asked if I would be willing to come in,” Polk said. “We got into a conversation about it, and I talked him into staying a little longer and helping me out. It was nice he stuck around for two years and gave me the reigns.”
His first season as head coach at John Glenn was 2000-01, when the team went a modest 9-6. The Rockets won 17 matches both of the next two winters and 27 in 2003-04.
“I thought I would be winning state titles in a couple of years,” Polk said. “I had no clue of the intricacies it took to do such a thing. It’s been a good journey.”
John Glenn has made five trips to the MHSAA Team Finals, reaching the final four once.
And, Polk added, “there have been about a dozen times where we were one match away.”
He’s done a masterful job of putting together a great foundation at John Glenn.
“It’s not easy. It took 10 years before we had our first final eight appearance. There’s a lot that goes into building a program – changing the culture, building a youth program, getting everything set in the summer. It took some time for all of that and to get buy-in.”
The sport has changed dramatically during his 25 years of coaching, from the year-round training to the tremendous impact that youth wrestling has had on the sport across the state.
“Wrestling has changed so much since then,” he said. “About 20 years ago, you took a few kids to camp and had some summer open mats. Now, the kids are coming into ninth grade ready to wrestle. It’s phenomenal. Our youth program has 90 kids involved. I couldn’t imagine that 20 years ago. What youth wrestling has grown into is absolutely crazy.”
Polk has always welcomed his former wrestlers back to contribute to the program, from youth to junior high to the varsity level. In fact, nearly all of the assistant coaches and youth coaches wrestled for him.
“The group I have now, for the most part, all wrestled for me, were super successful, are young guys and they know the system,” Polk said. “I’m there and part of it, but I’m more or less invisible now. They know what they are doing and are super passionate about it and do an outstanding job. I’m very fortunate with that.”
John Glenn won its 18th District title this year under Polk but lost 36-27 to Temperance Bedford in a Division 1 Regional Semifinal. The Rockets and Mules seem to run into each other every year, and there have been some great state tournament battles.
One of Polk’s signature dual meet wins was against the Mules.
“The first year we finally beat Bedford was huge,” Polk said. “That was a big one. That was the 2008-09 season. That was a statement that we made it and our team was known as a competitive team. The best part about that is we’ve been able to maintain that and stay near the top. We really haven’t had a lot of down years from there.”
At first, Polk’s 500th career win came and went without anyone noticing. He saw a local newspaper report about a coach that had won match No. 400, and his assistant coaches began asking how many wins he had. That was about 14 wins after No. 500, which came Dec. 14 against Dearborn Edsel Ford.
“I told those guys not to say anything and, of course, they made a big deal out of it,” he said. “It’s nice. It’s a good milestone to hit. I just didn’t want it to distract from the task at hand. I kind of feel like a small-town celebrity now. The community was pretty excited about it.”
His 2021-22 team won 32 matches, as did his 2009-10 team. This year’s squad went 29-6.
His record now stands at 522-145.
It’s fitting that he has won so many dual meets, because dual meets are one of his favorite parts about the sport. Twenty or so years ago, dual meets made up only a fraction of the season, but today they are a big part.
“It’s my favorite part – the research that goes into trying to bump guys around to win those big meets,” he said. “It’s a chess match. It’s part of what makes it fun.”
The atmosphere surrounding a big dual meet or quad, he said, can be electric.
“You can’t substitute that environment,” he said. “The team aspect is my favorite. Everyone is involved, from your all-staters to your first-year ninth graders. They can all be there and be part of it, not just four or five guys.”
Polk has coached six Individual Finals champions and nearly 90 placers as well.
As a college wrestler, Polk qualified for the nationals three times at Olivet and was team captain his senior season. It was sometime during his junior year that he realized he wanted to remain with the sport after college.
“I just started thinking I wanted to be involved,” he said. “I didn’t know it at the time or what, but coaching was something that started interesting me. I hadn’t been involved in the sport for very long at that time. I wasn’t a youth wrestler or anything. I’m still very passionate about it.”
Polk just turned 49. He has no plans to step away from coaching anytime soon.
“I love it. I’m fortunate to be in a good place surrounded with good people. I’m still having fun. I still really enjoy it,” he said. “I’m going to keep going. I don’t know if I will be one of those guys who are in it 40-50 years, but I’m going to go for a while.”
Doug Donnelly has served as a sports and news reporter and city editor over 25 years, writing for the Daily Chief-Union in Upper Sandusky, Ohio from 1992-1995, the Monroe Evening News from 1995-2012 and the Adrian Daily Telegram since 2013. He's also written a book on high school basketball in Monroe County and compiles record books for various schools in southeast Michigan. E-mail him at [email protected] with story ideas for Jackson, Washtenaw, Hillsdale, Lenawee and Monroe counties.
PHOTO Westland John Glenn coach Bill Polk holds up a banner honoring his 500th victory. (Photo courtesy of the Westland John Glenn athletic department.)