In every sport played, some sort of pressure can and will be applied. The pressure of getting a hit in baseball when guys are on base. The pressure of making a great throw for a touchdown with two defenders on the receiver. In our sport, the pressure of making a great shot when you or your team needs it. How do you handle pressure moments? Let's look at when these moments may hit you and how you can cope with the pressure.

Since most of us play in a league somewhere, we will start there. Here is the pressurized scenario - You are in the tenth frame and you need the first throw to be a strike to win the game for your team. With all eyes on you, how do you go about dealing with that moment? This is where having a solid Pre-Shot Routine will come into play. What is a Pre-Shot Routine you ask? Most of us get into a habit of picking up the ball the same way every time. Then wiping the ball down with a towel. Toss the Rosin bag in the hand a couple times. Then you test your slide foot on the approach quickly before getting set up. Once set up, you draw your line of where you are trying to hit, take a deep breath and exhale. Off you go to make the best shot possible. Everything you just did before making that shot is your Pre-Shot Routine. Now everyone has a slightly different Pre-Shot Routine, so do whatever works best for you. Hopefully by doing your Pre-Shot Routine, that moment doesn't become any different from other frames that game.

What happens if the Pre-Shot Routine does not calm the nerves down? The pressure has built up so much that your jitters are getting bigger while going through your routine. What do you do? Everyone has a favorite song or at least a song they like. Try playing that song in your head! So when your at your next tournament and you need to make a spare for the win. In your head start singing "Uptown Funk you up, I am gonna pick you up!" Wah Lah, spare converted! It does not have to be that song but I like to change songs up slightly to help with the moment I am in.

What else can you try to help relieve the pressure? The final thing to always install in your game is a solid breathing habit or technique. You may have never thought about how you breathe because, well it just happens. You naturally know how to breathe since the day you were born. What if I tell you there is a right and wrong way to take the deep full relaxing breath. How many times have you inhaled by using your shoulders and chest? It may happen quite a bit but that would be the wrong way to take your breath. Belly Breathing is the best way to go! How do you take a breath with your belly? Try this. Take in a short, normal breath and when you exhale, relax all your muscles by sighing your breath. Now that everything is relaxed, when you take in your deep breath(through your nose), make sure your shoulders and chest(they stay relaxed) do not move while inhaling. Let your belly expand when taking in your breath through your nose. Hold that deep breath for a few seconds and exhale through your mouth allowing the belly to contract. That motion will give you the deepest and most relaxing breath.

The next time out when you need a throw to win, whether that be a league point or winning a PBA title, try using some of these techniques to help conquer your pressurized moments. Remember to enjoy the game of bowling! Also make sure you Practice, Practice, and Practice some more!

Steve Lemke - Bowling.com - SFA NCAA Coach