Handling Pressure

Pressure is part of competition. The goal isn't to eliminate it - that's impossible. The goal is to perform well despite it, and even use it to your advantage.

The Big Idea

Pressure doesn't go away with experience - you just get better at performing with it. The best players aren't calm; they're skilled at using their arousal productively.

Understanding Pressure

What Creates Pressure?

• High stakes (important game, decisive throw)
• Being watched (audience, teammates)
• Expectations (yours and others')
• Uncertainty (close score, unfamiliar opponents)
• Time (running out, waiting too long)

What Pressure Does to Your Body

When you feel pressure, your body responds:

• Heart rate increases
• Breathing becomes shallow
• Muscles tense
• Hands may shake
• Focus narrows (sometimes too much)

This is your body preparing for action. It's not bad - it's energy you can use.

Reframing Pressure

Pressure as Excitement

The physical sensations of anxiety and excitement are almost identical. The difference is how you interpret them.

Anxiety interpretation: "I'm nervous, something bad might happen" Excitement interpretation: "I'm energized, this is important to me"

Try this: When you feel pressure, say to yourself: "I'm excited" instead of "I'm nervous."

Pressure as Privilege

Only important moments create pressure. If you're feeling it, you're in a situation that matters.

"Pressure is a privilege - it only comes to those who earn it." - Billie Jean King

Techniques for High-Pressure Moments

1. Breath Control

Your breath is the fastest way to change your state.

The 4-7-8 Technique:

1. Inhale for 4 counts
2. Hold for 7 counts
3. Exhale for 8 counts
4. Repeat 2-3 times

Quick reset (in the circle):

• One slow, deep breath
• Feel your feet on the ground
• Drop your shoulders on the exhale

2. Physical Grounding

Connect with physical sensations to get out of your head:

• Feel the weight of the boule
• Notice your feet on the ground
• Squeeze and release your non-throwing hand
• Roll your shoulders back

3. Focus Narrowing

In pressure moments, focus only on what matters:

• Not the score
• Not the audience
• Not what might happen
• Just this throw, this target, this moment

Cue words: "Here. Now. This."

4. Process Focus

Shift from outcome to process:

Outcome focus (creates pressure):

• "I need to make this"
• "If I miss, we lose"
• "Everyone is watching"

Process focus (reduces pressure):

• "Follow my routine"
• "See the target"
• "Trust my training"

5. The Left-Hand Squeeze

For right-handed players, squeezing your left hand for 10-15 seconds:

• Activates the right brain hemisphere
• Quiets analytical overthinking
• Helps access automatic execution

Use this when you notice yourself overthinking.

Preparing for Pressure

Simulate Pressure in Practice

You can't handle competition pressure if you never experience it in training.

Ways to create practice pressure:

• Set consequences (push-ups for misses, buy coffee for partner)
• Create "must-make" scenarios
• Practice with an audience
• Time pressure (shot clock)
• Fatigue (practice when tired)

Visualization

Mentally rehearse high-pressure situations:

1. Close your eyes
2. Imagine a pressure scenario in detail
3. Feel the pressure sensations
4. See yourself handling it well
5. Execute successfully in your mind

Do this regularly, not just before competitions.

Build a Pressure History

Keep track of times you've handled pressure well:

• What was the situation?
• How did you feel?
• What did you do?
• What was the result?

Review this before competitions to remind yourself: "I've done this before."

During Competition

Before the Pressure Throw

1. Step back, take a breath
2. Remind yourself of your routine
3. Focus on process, not outcome
4. Use your trigger word or cue

In the Circle

1. Complete your routine exactly as practiced
2. Focus externally (target, not body)
3. Trust your training
4. Release without hesitation

After the Throw

• Accept the result without judgment
• If good: brief acknowledgment, move on
• If bad: SOAS method, reset for next throw

Common Pressure Mistakes

Mistake	Better Approach
Rushing	Slow down, use full routine
Overthinking	External focus, trust training
Changing technique	Stick with what you know
Focusing on outcome	Focus on process
Fighting nerves	Accept and use the energy

Key Takeaway

Pressure doesn't go away with experience. You just get better at performing with it.

The best players aren't calm - they're skilled at using their arousal productively.