October 14, 2024
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One of the topics that seems to come up again and again in almost every coaching session I have is pressure. It’s something we all face, no matter what stage we’re at. Whether it’s the young athlete who’s pushing to get noticed and make the squad, or the one trying to prove themselves to parents, coaches, or teammates—pressure finds its way into everyone’s journey.
I’m sure we’ve all seen it take many forms: the athlete stepping onto a national or international stage for the first time, the one focused on securing a specific finish at a big tournament, or even the player who’s just dropped three points in a row and is battling not only their opponent but also their own mind to turn things around. The sources of pressure may vary, but the impact? It’s real, and it’s everywhere.
I think we all know that pressure isn’t inherently bad—it’s what makes competition thrilling! But, it’s how athletes handle it that often determines whether they thrive or crumble.
Today, I’d love to share one approach that I have found helpful in different situations and how we can implement this approach, helping athletes embrace the very thing that challenges them the most.
Let’s get better together.
When I talk to athletes—and even clients in other fields—about pressure, one of my favorite quotes comes from Billie Jean King: “Pressure is a privilege.” This often raises some eyebrows, as most people don’t welcome the feeling of pressure. Many athletes think they would perform better without it, or they’ve developed a negative view of pressure, fearing it might harm their performance.
But when we break down that quote, it often leads to a mindset shift. I ask them to reflect on their journey—whether they’ve been selected for a squad, qualified for a championship, or even reached the Olympic Games. The pressure they’re feeling? It’s a sign of how far they’ve come. It reflects the countless hours of hard work, dedication, and sacrifice that brought them to this exact moment.
Of course, it’s uncomfortable. Pressure, whether internal or external, can feel overwhelming. But what’s the alternative? If there’s no pressure, it might mean they didn’t make the cut, didn’t reach their goal, or someone else took that spot. In that case, there’s no pressure—but would they really prefer that?
When framed this way, athletes often have an “aha” moment. They start to see pressure as a reflection of their achievements, something they’ve earned. It becomes less of a burden and more of a sign that they’re exactly where they need to be—a privilege.
Beyond reframing pressure, I work with athletes on “pressure training.” This involves actively incorporating pressure into their training sessions, helping them face it head-on and learn to manage it in real time. The goal isn’t to eliminate pressure but to teach athletes how to navigate it effectively.
For example, when I still worked as a Volleyball coach in Cambodia we integrated “mock finals” into our practices, complete with loud crowd noise and referees making deliberate mistakes. This allowed athletes to practice decision-making and control under stress, so when the real match happened, they already built the mental resilience needed. Today, I still include some of these approaches with athletes and teams.
A recent article by Kegelaers and Oudejans (2024) explored the idea that pressure training helps athletes acclimatize to stress by adjusting the practice environment. The key isn’t just putting athletes under pressure but helping them execute tasks under pressure, ensuring that they build both mental and physical readiness for competition. The goal is for athletes to practice decision-making and skill execution under stressful conditions, so they are prepared to perform at their best when it counts most.
For example they describe, that in pressure training, we intentionally adjust the practice environment to help athletes face higher levels of pressure. According to Baumeister (1984), pressure is any factor that makes performing well more important in a given situation. Interestingly, it’s not just the pressure itself that can hinder performance, but how athletes react to it—essentially, their stress response. For effective pressure training, it’s beneficial to evoke some mild anxiety, as this emotional stress response can actually enhance performance in the long run.
In addition, pressure training also involves a physical practice element that helps athletes get used to higher pressure situations. Some researchers describe this process as helping athletes “familiarize” or “acclimatize” themselves to the added stress. However, simply exposing athletes to stress isn’t enough; they need to actively perform tasks under pressure for it to be effective. Thus, pressure training is not just about managing anxiety; it’s about learning to execute skills and make decisions while dealing with that pressure.
As practitioners, we have flexibility in how we implement pressure training, and it’s crucial to tailor these methods to the athlete’s needs and the specific demands of their sport. Coaches should design practice sessions that closely resemble real competition settings, ensuring the pressure feels authentic while avoiding overwhelming the athlete.
Ultimately, the goal is to help athletes develop the skills and mindset needed to cope with pressure, so they feel confident and prepared when it matters most!
If you are interested in this topic, I encourage you to explore the work of Kegelaers and Oudejans (2024) as well as Fletcher and Arnold (2021) for deeper insights on pressure training and how to integrate it into your practice with athletes, teams, and coaches. I’m also really interested in learning how you’ve been incorporating pressure training in your sessions. How do you help your clients manage pressure in sports? I’d love to hear your experiences and thoughts!
When Chuck Norris trains under pressure, the pressure quits.
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