In the game

Sitting on the bench

The game is on, you're sitting and waiting.

You're waiting on the bench thinking everything has to be flawless the second you step on. But your first touch doesn't have to prove your worth.

What can help you right now

1Watch one thing relevant to your position: like which side your potential opponent tends to attack.
2Stay ready as agreed. Ask if you're not sure what your potential job is.
3Before coming on, clarify who you're marking. Take one simple task with you: like making your run and being open on the first attack.

Here's what that can look like in handball

You come on at wing. Quickly double-check your defensive matchup and run your lane in attack, rather than feeling you have to shoot with your very first touch.

For your next training session

Practise substitutions in a game drill with a clear task for coming on. Discuss what information you're missing when you step on court.

How you can bring it up

'When I go on: what position am I playing and what's my first job?'

Things you don't have to deal with alone

Bench time doesn't have to feel great. If you're constantly left off without any explanation, having a chat about where you stand makes sense.

If you want to keep working on this

On the Bench instead of on the Court: How to deal with frustration and disappointment

You train hard but still sit on the bench. What you can do with that frustration – and what you shouldn't.

Suitable Mental Hacks

Three things that are yours

Before important games, before a trial, or whenever only the result counts.

Mental rehearsal: your action

The evening before the game, on the bus, or in the changing room – not directly in a stressful situation.

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.

Process and goal setting

Strong

Direct attention and motivation towards what is within one's control.

Imagery / Mental Training

Moderate

Consolidate movement patterns, prepare for game situations, build confidence in new environments.

Especially relevant for

Goalkeeper Left wing Right wing

Other situations

Conceded a goal Goalkeeper error Defensive errors Two-minute suspension Yellow Card Being substituted Taken out during a tight phase Consecutive goals conceded Conceded a 7-metre throw Saved a 7-metre throw – and immediately tense again Too slow getting back Opening after the save went wrong