In the game

Two-minute suspension

You're on the bench, your team is playing short-handed.

You're sitting out with a suspension. Being annoyed at the whistle and worried for the team can happen at the same time. You don't need to debate the call right now.

What can help you right now

1Take your seat and breathe normally. If a longer exhale feels good, give it a try.
2Focus on one thing in the game: how do you set up when a man down? Take in what the coach is calling.
3Make sure you know your assignment before you're allowed back on, and wait for the signal. Don't step back onto the court early on your own.

Here's what that can look like in handball

You're annoyed about the suspension. Instead of arguing with the referee, listen out for which position you're taking once your time is up.

For your next training session

Talk through what triggered it calmly and practise an alternative within the rules. It's okay to still feel frustrated, even if you know what to do next time.

How you can bring it up

'What should I do differently in this duel so I defend cleanly?'

Things you don't have to deal with alone

Goals conceded during a suspension aren't a strike against you. Taking responsibility means learning from the play, not putting yourself down.

If you want to keep working on this

Made a mistake – now what? How to get back into your head during the game

Bad pass, missed shot, technical error. How to prevent one mistake from turning into three.

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.

Look outwards

When you only listen to yourself or look towards the stands – between two plays or before the throw-off.

Three things that are yours

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

Scenario for this

Four minutes left, you're up by one goal – and you get a two-minute suspension. You’re on the bench, your team is playing a player down.

What's happening in your head?

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

Moderate

Reducing short-term excessive physical activation: racing heart, shallow breathing, trembling before or after exertion.

Attention control

Strong

Reduce distraction, overthinking, and self-monitoring during execution.

Process and goal setting

Strong

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

Especially relevant for

Left back Pivot

Other situations

Conceded a goal Goalkeeper error Defensive errors Yellow Card Being substituted Sitting on the bench 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