Missed a 7-metre throw
Open shot, everyone watches, ball doesn't go in.
Everyone saw the clear shot. That's exactly why it feels bigger than other mistakes. But you don't have to make up for it on the very next attack.
What can help you right now
- 1When play restarts, get back and take on your defensive role. Don't stand where you took the shot and analyse it.
- 2Tell yourself briefly, 'That shot is done.' In a break in play, take a nice out-breath if you like; it's completely optional.
- 3On the next shot, play the situation in front of you. You're allowed to take a good chance, but you don't need to force a shot out of frustration.
Here's what that can look like in handball
Your 7-metre throw hits the post. Get straight back on defence and talk to the player next to you. You can sort out who takes the next one with the coach later.
For your next training session
Practise your shot preparation even after a miss. Discuss one technical point rather than resolving to 'never miss again'.
How you can bring it up
'I want to make sense of that missed shot. What was good about my build-up, and what point should we practise?'
Things you don't have to deal with alone
Missing a chance doesn't make you a failure. You can sort out who takes the next 7-metre throw with your coach.
If you want to keep working on this
Suitable Mental Hacks
Exhale for twice as long as you inhale
When your pulse races: just before the throw-off, before the 7-metre throw, or right after a timeout.
One word, one task
Whenever you come back in: before throw-off, after the timeout, after every substitution.
Three things that are yours
Before important games, before a trial, or whenever only the result counts.
Scenario for this
Methods and boundaries of these tips
The linked methods outline general approaches. They don't prove that these exact steps will work for you. These tips are ideas to try out, not a guarantee of better performance or more minutes.
Breath-based regulation
ModerateReducing short-term excessive physical activation: racing heart, shallow breathing, trembling before or after exertion.
Self-talk
StrongTransforming inner dialogue from uncontrolled self-commentary into a usable instruction.
Process and goal setting
StrongDirect attention and motivation towards what is within one's control.