Sitting the bench is not a comfortable feeling–athletes want that sense of excitement with their teammates. Perhaps more importantly, they want to feel like they belong, but athletes who are sitting the bench might feel unworthy, not good enough, and in some cases, they can feel depressed and angry. But feeling down, blaming others, making excuses for why you're not playing or just being mad about sitting the bench is unhealthy and it will not change anything. 

Related: Rate your Coaches, Facilities, and Campus Visits

Let's talk about a solution and how you can get yourself off the bench and onto the field, court, ice, track or into the pool. 

1. Think positive

Never complain  and especially do not say anything negative about a teammate, coach, or the other team. Any negative comments that come your way turn it into a positive. Coaches do NOT like negative athletes–even if you think the coach is not good or you think they are a negative coach, it does not matter how they act–it matters how you respond to situations. Instead, try positive affirmations for yourself and support for your teammates.

2. Work Hard

Work harder than everyone else on the team, and just when you think you've outworked everyone else, do a little more. If you show up earlier than the rest of the team, volunteer during practices, and then stay later than the rest of the team, the coach will notice. Talk to the coach and ask them what you can do to improve yourself, then take their advice.

Related: Flo Thamba: From the Bench to a National Champion

3. Be a Team Player

A great way to show your coach that you are a team player is by being a team player…even if you are sitting on the bench. So get up, stand on your feet, and cheer for your team, and remember to compliment and congratulate your teammates individually as well. And when the match, game or meet is over tell the coach it was a great game. Most importantly, be sincere. Don't be supportive just because you might get some playing time out of it.

Related: What Makes a Good Teammate

4. Prepare

Bigger, faster, and stronger do not just happen–you will need to go to the gym to build strength, endurance, and power. Get your body into better shape than others on your team. Practice your skills over and over again.  The world's top athletes practice their routines, workouts and their skills a million times over, especially before big games. Envision plays over and over in your head and then make them come to life during practices. 

If you want to walk from the bench to the field, track or ice you can. Think positive and work harder than everyone else on the team. Most importantly, remember that there are no excuses. 

Have an idea for a story or a question you need answered? Want to set up an interview with us? Email us at [email protected]

* Originally published on January 30, 2023, by Keirsten Sires