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].
2-Time Champ as Player, Haut Putting Further Imprint on SMCC as Coach
By
Doug Donnelly
Special for MHSAA.com
August 16, 2022
MONROE – After leading the Monroe St. Mary Catholic Central volleyball team into the Division 3 championship match last season, coach Cassie Haut had to apply for the Kestrels coaching job.
That’s because when SMCC reached the Finals in 2021, Haut was officially the co-head coach with Karen O’Brien.
“Oh, yeah, I had to go through the interview process and everything,” Haut said. “I met with the athletic director and other school officials. I was excited when I got the job.”
Haut certainly earned it.
SMCC officially billed Haut and O’Brien as co-head coaches when the 2021 season began. Haut was in charge of the team’s day-to-day activities and O’Brien – who led SMCC to Division 3 Finals titles in 2019 and 2020 – would help out as often as possible after being diagnosed with ovarian cancer for the fourth time.
O’Brien ended up being around the program often, including during the Kestrels’ postseason run.
When the season ended, however, O’Brien stepped aside, paving the way for a new coach to lead the ultra-successful SMCC program that has reached 10 Finals since 2003, and won seven of them.
Haut doesn’t feel added pressure as the next SMCC coach to maintain that level of success.
“I love it,” she said. “I’m honored to be able to be part of this legacy.”
Haut played basketball, softball and volleyball at SMCC and was part of two championship volleyball teams – in Class C in 2012 and 2014 – under head coach Diane Tuller. The 2015 SMCC grad also had an outstanding career at Eastern Michigan University, earning all-freshman team honors for the Mid-American Conference and twice being named first team all-MAC. In 2018 she was named the MAC Tournament MVP.
Soon after Haut’s college graduation, O’Brien – who was an SMCC assistant during Haut’s high school senior year – called her and asked if she wanted to be part of the program now as a coach.
“It was something that I always thought of doing,” Haut said. “After graduating, I remember thinking ‘What’s next?’ Coaching was something I felt I wanted to do. It helps keeps me part of the game that I love.”
SMCC graduated several seniors from the 2020 championship squad and had to do some rebuilding in 2021. O’Brien was there to put together some of the pieces, then helped mentor Haut as she guided the team through much of its 36-12 run. During the MHSAA Tournament run, O’Brien would funnel postgame questions to Haut, preferring to stay out of the limelight.
It was still, however, a dual coaching role until Haut took over the job.
“I was building up practice plans and ideas for the season just in case I was hired,” Haut said. “I had some things in my mind that I wanted to do. It’s nothing too crazy, but I just added my own touches.
Last year, for example, it was O’Brien who organized summer practices and helped build the regular-season schedule.
“I missed out on those parts of it, so it was something I was looking forward to this year,” Haut said. “It was exciting. We’re still in the same great tournaments that SMCC loves to go to.”
Haut is meshing the experiences she had as a player and coach to form her own coaching style and program.
“All of the coaches I’ve played for and coached with have a slightly different idea of the game,” she said. “The game has evolved in different ways. As I have gone through high school and college as a player, I felt like I learned more depth to the game every year. Then, since I’ve been coaching, I feel like it’s gone to another level.”
Before this season started, Haut had her players write down their goals.
“I want to learn everything I can about the girls,” she said. “It’s not just about volleyball, but life. My college coach really believed that. I’m excited to be part of these girls’ lives.”
Haut comes from an athletic family and has been around sports all her life.
Her father Chris played baseball at the University of Toledo. Her sister Mikayla was a four-time all-state volleyball player and Miss Volleyball finalist, and is coming off a Metro Atlantic Athletic Conference (MAAC) Rookie of the Year award at Fairfield University in Connecticut. Sister Maddie earned all-conference honors and helped Ave Maria University win its conference title a year ago. Brother CJ was an outstanding basketball player for the Air Force Academy.
SMCC is primed for more success this year. Haut welcomes back a solid senior group that has already showed off its leadership skills. The Kestrels will be among favorites as they seek to make a fourth-straight trip to Battle Creek.
“From the time we got into the gym, they have been leaders,” Haut said.
Two freshmen played key roles a year ago, McKenna Payne and Jessica Costlow. Payne rang up 465 kills, 360 digs and 86 aces during her ninth-grade season while Costlow had 414 kills, 275 digs and 59 blocks.
Last year, SMCC lost in the Division 3 Final to Reese. After taking a 2-0 lead in the match, the Kestrels dropped the final three games 25-15, 25-21, 16-14.
“I like a lot of what I saw in the scrimmage. It was good to get some different lineups together, and we have a deep bench,” Haut said. “I see a ton of potential with this team.”
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.
PHOTOS (Top) Cassie Haut, middle, talks with her Monroe St. Mary Catholic Central team last season as co-varsity coach with Karen O’Brien, right. (Middle) Haut signals to her teammates while starring at Eastern Michigan. (Top photo by Tom Hawley. Middle photo courtesy of the EMU athletic department.)