Sports Officiating: Stay Relaxed on the Court

You can bring your whistle and you can bring your flag, but if you don’t bring your guts you might as well stay home. – Kelly Nutt, professional NBA official

Rarely are basketball officials recognized for doing a good job on the court. Yet, they are almost always criticized by coaches, fans, and the media for missing a call. An official’s job can be very stressful; the ups and downs of the game can create a high level of anxiety. How each official copes with the ups and downs of the game can have a profound impact on their performance on the court.  In the book Psychology of Officiating by Robert A. Weinberg and Peggy A. Richardson, an official’s ability to control his physical anxiety is recognized as a major factor in his/her success on the court.

During a game, an official may experience an increased arousal level in response to physical anxiety such as increased heart rate, sweating, muscle tension, and respiration.   As an official, we must find a way to cope with these increased arousal levels.

 “One of the easiest and most effective ways to control anxiety and tension is through proper breathing.” By inhaling slowly and deeply through your nose and exhaling through your mouth in a relaxed manner you should feel the tensions of the muscles relax and feel calmer. Weinberg & Richardson (1990) explain that the entire exhale phase should last about 7 seconds. “The slow, deliberative inhalation-exhalation sequence is one of the best ways to maintain composure and control over anxiety through the course of the game” (Weinberg & Richardson).

For example, my first playoff game as an official made me a little nervous. I was scared I was going to mess up a call, or just wasn’t going to have a good game. To relax, I took a lot of time talking to myself and taking deep breaths while the teams warmed up. Breathing deeply helped me relax and stay focused. Being able to relax during an intense game gives an official the ability to call a great game. Even if we aren’t recognized for a great game, it’s still our job to have the best game possible and being relaxed helps!