Sitting the bench is not a comfortable feeling since most athletes want to be on the field helping their teammates win a game. They want that sense of excitement with their teammates; they want to feel like they belong. The athletes who are sitting the bench might feel unworthy, not good enough, and in some cases, they can feel depressed and angry. An athlete has been playing their sport since they were young, it is their passion and in some cases, their everything. Feeling down, blaming others, making excuses on why your not playing or just being mad about sitting the bench is an unhealthy and it will not change anything.

When you have negative feelings, act out, continually confront a coach, or talk bad about the coach or team, then along the way a coach will hear what you had to say, and will also sense your negative attitude. And we all know this will not get you off the bench.

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

1. Think positive: Never complain, 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 a good or you think they are a negative coach, it doesn't matter how they act; it matters how you respond to situations.
2. Work Hard: Work harder than everyone else on the team, and just when you think you did, work harder. If you show up earlier than the rest of the team, volunteer during practices, and 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. Let them know that it's your goal to play and to get off the bench. But only let them know once because you do not want to be a nag.

3. Team Player: A way to show your coach that you are a team player is by being a team player, even if you are sitting the bench. Get up off the bench, stand on your feet and cheer for your team, compliment and congratulate your teammates. And when the match, game or meet is over tell the coach it was a great game.

4. Prep: Bigger, faster, and stronger does 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 important, no excuses.

* Originally published on October 7, 2017, by Keirsten Sires