How to Handle Pressure in Basketball

Whether you are a rising recruit or are simply trying to make your junior varsity team, the rigors, expectations, and strive for excellence of the game can make even the greatest players feel enormous pressure.  And while feeling pressure is normal, it can be both difficult to handle and overcome.

Below, we are going to discuss not only how to handle pressure in basketball, but also how to overcome that pressure.  And whether the pressure you feel is self-inflicted or placed on you from family, friends, coaches, or your teammates, these tips and tricks will help you to relieve some of the pressure and perform at your peak.

Why do Basketball Players Feel Pressure?

Before we get into how to handle and overcome pressure in basketball, it’s important to understand just why so many players feel pressure in the sport.  Within this conversation, it is also important to discuss the mental health impact of pressure on players.

Unfortunately, the pressures of any sport can be felt by even the greatest of players.  Recently, tennis great Naomi Osaka withdrew from the French Open, citing concerns for her mental health.  Similarly, and not long after, gymnast Simone Biles voluntarily withdrew from several events at the Tokyo Olympics.

And although both players received criticism for their actions, they both understood that their mental health was more important than the current competition.

If we look across the litany of sports, we are seeing more-and-more athletes discuss the pressures they feel to not only perform at their best but to do so consistently with little room for error.  And the same is true for basketball players.   

But why do so many of these athletes feel so much pressure?

Unfortunately, we as a society place an enormous amount of pressure and expectations on our athletes.  From the Olympics to the NBA Finals to a game winning shot, we believe in the greatness of these players.   And when these players and athletes fail to reach that expectation, we are usually quick to dismiss and critique them.

But sports are not easy.  For every aspiring player hoping to make it to the NBA, there are thousands of others with the exact same dream.  And for every made shot, there are numerous more missed ones. 

In fact, we can remember the great quote by Michael Jordan, “I’ve missed more than 9,000 shots in my career.  I’ve lost almost 300 games.  Twenty-six times, I’ve been trusted to take the game-winning shot and missed.”

And while Michael Jordan may be an outlier, his words have never been truer.  For every made shot there are tons of missed ones.  And although the pressure is placed on players to exceed expectations time-and-time again, athletes are people too and people are, quite simply, not perfect.

How to Handle and Overcome Pressure in Basketball

Unfortunately, there is really no easy answer on how to both handle and overcome pressure in basketball.  However, just because there is no easy answer, doesn’t mean you can’t take steps to relieve the pressure and make it more manageable.

However, it is also important to understand that when it comes to handling, overcoming, and relieving the pressure felt in basketball, it is important to do so both internally and externally.  What we mean by that is that not only will you need to put in the work to help relieve some of the pressure, but you should also speak with the people around you who are placing that pressure.

Identify What Triggers You

When it comes to handling pressure in basketball, it is also important to begin by identifying what triggers you.  By being able to identify what triggers you and what makes you feel more pressure, you will be better able to handle and relieve those triggers.

It is also important to identify what triggers your feelings of pressure to better handle those triggers.  If you are feeling pressure from a specific source, identifying that source, and working on relieving it will help you to feel overall less pressure.

Organize Your Time

While for many of us, the love of basketball flows through our veins, it is important to be able to organize your time to better handle the pressures of the sport.  Finding time to both practice and play the sport, as well as time for leisure activity will help you to feel less pressure and develop a comfortable and healthy balance in your life.

And again, it can be difficult to find the time to devote to both basketball and to leisurely activities.  But you should definitely do so in order to develop a healthier balance between the sport and your own hobbies and downtime.

Make a List

We’ll admit, no one really likes making lists.  However, by making a list of basketball specific achievements you want to accomplish, you will be better able to accomplish each goal.  This list can be large or small.  What is more important is that the list is manageable and can be achieved in increments.

And whether your list is to better your shooting form, to increase the number of rebounds you grab during a game, or just to play better pick-up games, by writing down a list of your goals, you can better manage your accomplishments and reach them in increments.

Set Smaller, More Achievable Goals

Similar to the above, when making a list, be sure to set small, achievable goals.  Doing so will not only reduce the amount of pressure you feel to accomplish those goals but will also make the goals more realistic and likely. 

For example, if your goal is to become a better shooter, begin by taking 50 additional shots per day, aiming to make 30% of those shots.  Once you reach that goal, slowly increase both the number of shots taken and the percent of shots you want to make.

Vary Your Activities

When setting small, achievable goals, you should also mix in a differing set of goals.  With the same example above, while you may want to become a better shooter, it shouldn’t be your sole focus.  Mix it up and add in a goal that will keep things interesting.

For example, and based on the example above, take an additional 50 shots, but don’t be afraid to stop midway through to practice your rebounding, passing, or even cardiovascular skills.  When it comes to practicing basketball, you don’t have to be rigid and can mix it up.

Take Frequent Breaks

If you want to handle and overcome the pressures of basketball, then you need to take breaks and allow yourself to rest.  Both the mind and body need breaks to rest and recover.  If you push yourself too hard, not only will you limit your potential growth, but you will also risk injury and fatigue.

We’ve previously discussed the optimal number of days a week a basketball player should workout and practice.  Within that article, we recommend completing muscular workouts once every 48-hours and basketball specific training on the alternating days.  Doing so well keep you competitive but won’t place too much pressure on your mind or body.

Speak with Family, Friends, and Coaches

Lastly, when it comes to handling and overcoming pressure in basketball, it is important to have a healthy and encouraging support system.  For many of us, this support group comes from family, friends, and even coaches.  Be sure to discuss openly and honestly with your support group on the pressures you are feeling and how they can help.

Be sure to discuss specifics and what you are feeling.  By discussing how you are feeling, your support group can help you to handle those pressures and can make sure to not add to your stress.  Although the conversation can be awkward and difficult, it is necessary to better help your growth as a basketball player and an individual.