My 5 Top Tips to Survive and Thrive from Bench Time
By Sarah Wall
Bench time. It can feel heavy, frustrating, even disheartening at times. But it doesn’t have to break you. I spent seasons sitting on the bench — and instead of letting it define me, I used it to sharpen my mindset, grow my resilience, and prepare for my moment. I’m sharing my 5 top tips to survive and thrive from bench time — lessons I learned the hard way, but ones that shaped the player and person I became Because being on the bench doesn’t mean you’re out of the game. Your spark is still there. Keep it alive, and when your chance comes, let it burn brightly.
1. Win the Warm-Up
We can all feel it — when we know we’re not in the starting 7. As hungry as you may be, you might still need to bide your time with a great attitude and preparation on point. You never know what’s around the corner, so you always have to be ready.
Instead of letting that defeat you, make it your goal to win the warm-up.
Are you focused? Are you sharp? Do the opposition think you’re starting because of how locked in you are? That mindset helps you control what’s in your control — and prove you are ready.
2. Watch Your Teammate and Your Opponent
One of the best pieces of advice you will ever receive is: “If you’re on the bench, you are your teammate’s eyes. Play your role.”
Glue yourself to the game. Read the energy, study movement, and look for where the contest is being won. This not only prepares you to step in at any moment, but also gives you insights to share with your teammates to help break down the opposition.
3. Stay Alert, Stay Prepared
Always warm up four minutes before the end of each quarter. Never wait for the coach to remind you — they have their eyes on the game. It’s one less thing for them to worry about, and one extra thing you can take into your control.
Know what gets you ready: three-step run-ons, fast footwork, and hard passes fired at you to match the game’s intensity — like the NETFIT Soccer Goal drill. At any level, stepping up a grade is faster. Staying prepared means you can meet that intensity.
4. Your Training is Your Game Day
While you may not be in the starting 7, treat training like game day. It’s your chance to prove you’re ready. Training is where you show your coach and teammates how much you want to play.
The 1%ers matter. Doing the small, tough, annoying things builds resilience and shows commitment to the team’s success. Pick one each month and commit fully. Those details grow your game and your self-respect.
5. Remind Yourself of the Decision You Made
When you lose hope, remind yourself why you started. Playing netball is like a gym membership — you’re getting fit, laughing with friends, and building memories. When it gets tough, lean into the social side of the team as much as the game itself.
If you lose sight of your why, it’s very common to lose your love for the game completely. Always bring yourself back to the bigger picture: the friendships, the joy, and the growth that team sport gives you.
A Question for Tough Times
How do I handle pressure in challenging moments? Don’t measure your character in the good times — measure it in how you react when things don’t go your preferred way.
Do your best to show up with strength and grace.
If we never expect anything we don’t deserve, opportunities will come. No one can take away your spark — keep it alive, and when your moment comes, let it burn brightly.