Warm-up, run-out, anthem – and then you sit on the bench for 50 minutes. Maybe you'll get two minutes at the end. That feels rubbish. And it's okay that it feels rubbish.
Frustration is allowed – but it needs to end
Disappointment shows that you want to play. If you swallow it down, it'll come out somewhere else later. Consciously give it space – and then a direction.
What you can do
- On the bench: Stay in the game. Watch your direct opponent. When you come on, you'll know what they're doing.
- After the game: Ten minutes of frustration is okay – no phone, no group chat.
- In training: Pick one thing you're visibly working on.
- Ask your coach what you need. Not in anger, but a day or two later.
5 minExercise
Ten Minutes of Frustration
When: After a loss or a bad game, when you just want to throw in the towel.
- 1Give yourself a time slot: ten minutes of frustration, allowed.
- 2During this time: don't analyse, just feel. Music, running, silence.
- 3Afterwards: wash your face with cold water or go outside.
- 4One sentence aloud or in thought: "That's it for today."
Out of the game
Right wing, only on the bench again. During the game, he notes how the opposing left wing defends. In the last minute, he comes on, runs right into the gap and scores. On Tuesday, he asks the coach what he should work on.
Remember this
You can't force playtime. But you can be ready when it comes – and ask what you need.