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Calming the Storm: Physiological Strategies Coaches Can Employ to Help Athletes Regain Focus During Intense Games
Games test our athletes on a multitude of levels. They obviously test their skill, understanding of tactics, and game IQ. However, games also pose a whole series of more subtle challenges, testing team culture, an athlete's resilience, self-identity, and feelings of psychological safety. (I wrote more about Psychological Safety here.)
There is a lot on the line for our athletes in a game.
It is no wonder that sometimes it's overwhelming.
Game 1 of the 2018 NBA finals provides a great example to learn from. Lebron James was nearing the end of one of the best games of his long career. The Cavs were closing in on a game 1 win against the heavily favoured Warriors. JR Smith secured an offensive rebound amd attempted to dribble out the clock instead of putting the offensive rebound in for an easy layup.
One problem the score was tied. Lebron was not a happy man
The result was a Warriors win in OT and a sweep of the Cavs.
Lebron (and his team) had a lot on the line, so it's easy to understand his frustration.
I am not sure how Cavs coach Ty Lue handled the huddle after regulation but there are some strategies he could have employed to help the team prepare for overtime.
Strategies for coaches to help athletes handle the emotional roller coaster ride:
Handle the physiological response first:
This is incredibly important for all coaches to understand.
We must handle the physiological arousal of our athletes first and foremost. The more fired up our athletes are the more important it is to help them calm down.
Athletes who are upset, frustrated or spiralling generally have activated their threat response.
Their heart rate is elevated, breathing is shallow and quick. They are being flooded with adrenaline. This leaves athletes unable to process any of the tactical or technical cues we give them. Think of all the times you have drawn up a great play only to have no one run it correctly. This is generally the root cause.
Their bodies are too fired up and unable to focus and process your instructions.
Players in this state may not be open to coaching or feedback.
A few strategies you can use to help your athletes calm down include:
1.) Building in a breathing protocol.
Deep breathing sends signals of safety to the brain and helps calm the body down, bringing the brain with it.
There are a multitude of different breathing strategies that will help your athletes calm down.
- 3-6 breathing- breath in for 3, exhale for 6
- Box breathing - in for 4, hold for 4, exhale for 4, remain empty for 4.
- Double Breath- Breathe in through the nose. Pause, then breathe in again filling the lungs and diaphragm, then exhale out the mouth.
Any of these will be effective so let your players experiment and choose which one fits them the best.
In our program we refer to diaphragmatic breathing as a glass of ginger ale. It operates like the ginger ale your parents gave you when you were sick. It settles the body.
Here you can see Lebron preparing for the Gold Medal game against France during the recent Paris Olympics. This has been a key part of Lebron's preparation for more than 15 years.
2.) Create a Recovery Routine
A recovery routine is a great tool that athletes can put in their too box.
It is a formalized routine that athletes can rely on when things get hard. I would recommend that it has the following steps
1.) A deep breath (pick one from above) to settle the physiological response.
2.) Acknowledge that things have not gone as planned.
3.) Pick a Next Best Action (N.B.A.) What can an athlete do that they have control of (Sprint the floor, box out etc)
4.) Repeat a saying or mantra that inspires or reminds the athlete of who they are.
5.) Include a physical component to help ground you. Examples include drying your hands, or having a drink of water.
6.) Lastly, take one more diaphragmatic breath.
The whole routine should not take much more than 30 seconds and can be done during a timeout or free throws.
I wrote about Routines in greater detail here.
Don't get on the roller coaster:
The emotional roller coaster can be scary but when your players have boarded it is imperative that you don't go along for the ride.
Your emotions generally need to be the opposite of your team. When they are struggling to control their emotions they look to you to be the calm in the storm. Conversely, when they are flat they look to you to bring some energy.
If you want to see this powerful dynamic in action watch a coach who is frequently confrontational with referees. I can pretty much guarantee their athletes are confrontational with refs too.
How can I help you on your coaching journey?
Let's work together.
I would love to help you or your team build a competitive advantage. Here are a few ways I can help:
- Consult with your team
- Teach mental skills via Zoom
- Work 1 on 1 with coaches
- Work 1 on 1 with athletes
Shoot me an email I love to talk coaching and see how I can help you. Coaching is hard, let's make it easier. Send me an email at jasonpayne@evolutionmpc.com
Thanks for reading and have a great week.
