Urban Pitch sat down with St. Pauli midfielder and U.S. men’s national team hopeful James Sands for an exclusive one-on-one interview. The former NYCFC standout spoke about his time in the Bundesliga, his dreams of making the World Cup, and the real difference between Europe and MLS.
James Sands isn’t one to simply stand by and wait. The former New York City FC MLS Cup champion has been eager to prove he can compete on the biggest stages. After winning MLS Cup in 2021, he went on loan to Rangers in Scotland, where he helped the club win the Scottish Cup and reach the Europa League final.
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After two seasons with Rangers, he returned to NYCFC, but Sands remained determined to pursue his European ambitions. That path eventually led him back across the Atlantic to St. Pauli, who were fresh off a promotion to the Bundesliga.
In his second season in Germany, Sands finds himself in a relegation battle with St. Pauli, who are currently in 16th place, one spot above the relegation zone. Making matters worse, an ankle injury has sidelined him since March 9, which made him unavailable for the United States men’s national team’s final friendlies before the 2026 World Cup.
While the injury doesn’t bode well for his chances to make the final roster this summer, Sands is focused on getting healthy and will still have plenty to play for when he makes his return to the pitch.
Before his injury, we were able to sit down with Sands to discuss his career, his hopes for the future, and the differences between soccer in the U.S. and in Europe.
Photo by Pau Barrena/Getty Images
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Urban Pitch: To start off, how would you describe how this season has gone for you at St. Pauli? Right now the team is sitting just above the relegation zone. Is that situation nerve-wracking at all? You’ve played in MLS, where there’s no relegation, and in Scotland with Rangers, where the focus is usually different. How do you navigate a tight race like this and the pressure of what it could mean if the club goes down?
James Sands: Yeah, I think the season has had its ups and downs so far. We started really well, then went through a stretch where we weren’t getting the results we wanted, which was tough. But over the past month we’ve started to pick up some really good results again.
When you look at the Bundesliga table right now, it’s extremely tight at the bottom, so we’ve kind of been in that relegation fight for most of the season. Because of that, these games don’t really bring any extra pressure that we’re not already used to. If anything, some of the other teams that maybe didn’t expect to be in this position might be feeling it more.
For us, I think we’re in a good place. We still have everything to play for and some big home games coming up. It’s probably going to come down to the end, but as a team we feel like we’re in a good spot right now.
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How would you describe the pace and tactical level of the Bundesliga compared to Scotland and MLS? Do you feel the game is quicker or more tactical?
It’s definitely very different from MLS and Scotland. I think sometimes people view MLS in a negative light, but there’s actually a lot more quality in that league than people realize. That being said, the Bundesliga is much faster. The pace of the games is higher and you have less time on the ball, especially in the position I play, where you’re constantly under pressure. That’s probably the biggest difference I’ve noticed.
Another thing is the level across teams. In MLS there’s a lot of parity, many teams are around a similar level. Here the games are still competitive, but you also have matches against clubs like Bayern Munich or Dortmund, and you have to approach those a bit differently. That’s another adjustment when playing in this league.
And I’d say the last thing is that everything here is very results-driven. With relegation and everything that comes with it, winning is the priority. In MLS, teams can sometimes be a bit more process-oriented and take a longer-term view, whereas here the results week to week carry a lot of weight.
That’s interesting you mention that. MLS is known for its parity, but in some ways the Bundesliga is too, especially if you take away clubs like Bayern Munich and Borussia Dortmund. A lot of teams are very close in level, and you even see clubs finishing near the top despite losing several games during the season, which is a bit unusual compared to some other European leagues. Would you say the Bundesliga is a pretty balanced and competitive league overall?
In terms of the overall quality across teams, yeah, I would say that’s true. There are probably five or six clubs in the league that have a lot of quality and also a bit more squad depth. They’re able to rotate players and bring guys off the bench who are still really high level, so that’s maybe one of the bigger differences.
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But overall, it’s a good point, the games are very competitive. Even in the last month we’ve shown that we can beat some strong teams. We got wins against Stuttgart and Hoffenheim, for example. So most matches are very close, and I think that’s part of what makes the league so exciting.
St. Pauli’s Ethos
St. Pauli is a pretty unique club because it has such a strong global following. There are fan groups all over the world and the club is well known for its social values and identity. As a player who’s there every day, how much do you feel that around the club? Does it play a role in the day-to-day environment, or is it something you mainly notice on matchdays through the fans and the atmosphere?
Yeah, I think when you sign for this club, you’re very aware of the expectations the fans and the people around the club have. Even during a normal week, that’s always kind of in the back of your mind. In terms of the day-to-day, the training week probably looks pretty similar to what you’d see at most clubs.
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But at the same time, we all know we’re playing for a club that stands for something bigger, and that really becomes more apparent on matchdays. Like you mentioned, one of the coolest things about St. Pauli is its global reach. There are fans all over the world, and a lot of people really connect with the values and the message the club represents.
You’re currently on loan at the club. Is your goal to make that move permanent and stay in the Bundesliga, either here or elsewhere in Germany? Or are you just focused on the rest of the season right now and not thinking too much about what comes next?
I think I’ve worked really hard throughout my career to give myself the opportunity to play in this league, and I feel like I’ve performed well so far. So of course, my goal is to stay in the Bundesliga and keep playing at this level.
At the same time, there are a lot of things that are outside of my control. New York City FC still owns my contract, so some of those decisions aren’t really up to me. For now, my focus is just on enjoying these last 10 games and taking things one match at a time.
You had that experience in Europe with Rangers, then returned to MLS, and now you’re back in Germany with St. Pauli. How did your time at Rangers help you grow as a player, and did that experience play a role in helping you make the move back to Europe?
Yeah, I think a lot of people outside my close circle see my time at Rangers and assume that because I didn’t stay there, it was a failure or that it didn’t go well. But that’s really not how I look at it. I was able to play in the Champions League, reach a Europa League final, and play in an Old Firm match, which is a rivalry like nothing else. So overall, I see my time there as a really positive experience, and I definitely developed a lot as a player.
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The reason it ended was because New York came back to me in February of that year and said, “If you return and play with us, we believe we can help get you back to a high level in Europe.” I believed in their vision and felt good about the plan. Everyone was clear about the direction I wanted to go, and my goal was always to come back to Europe. I just stuck to that path, and fortunately I was able to make it happen.
The other thing I’d say is that everyone’s situation is different. I don’t think you can make blanket statements like Europe is always better than MLS, or that going back to MLS means you’ve failed. Every player’s situation is unique, so you have to figure out what’s best for you at that moment in your life and career.
The Dream of the World Cup
Photo by Ronald Martinez/Getty Images
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You’ve been on the radar of the U.S. national team under Mauricio Pochettino, and midfield is obviously a very competitive position. How do you see where you stand right now in the World Cup picture? Have you had any communication with Pochettino or his staff, and how are you approaching that opportunity?
Yeah, first of all, playing in a home World Cup would be a dream. I think anyone competing for a spot would say the same thing. Right now, if I’m being honest, I’d probably say I’m a bit on the bubble, maybe just on the outside looking in, just trying to be realistic about where things stand.
At the same time, I think I do have a strong case. Not many players have the number of minutes I’ve played in a league as high quality as the Bundesliga, and I’m also able to play multiple positions in midfield. I think those things help my chances.
But in the end, it’s going to come down to the coaches’ decisions. I’m not stressing too much about it. I’m just focused on continuing to perform here and controlling what I can. I feel like I’ve made as strong a case as I can up to this point.
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When Mauricio Pochettino came in, a lot of people expected him to just stick with the core group that was already with the national team. But it seems like he’s also looked at new players, including guys in MLS and others who were maybe on the outside of the pool before. Do you feel like that approach has opened the door for more players to compete for spots?
Yeah, he’s definitely giving players opportunities. He’s also made it very clear that the most important thing heading into the March camp and ultimately the World Cup is form. Players who are performing well with their clubs are going to have an advantage. So I think that approach definitely helps.
Quick Hits
Favorite movie: Training Day.
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Favorite book: I wouldn’t say a single book, but I really like Malcolm Gladwell’s books.
Favorite pastime: Playing chess.
New York hot dog or German Sausage: New York hot dog.
Favorite athlete: Jalen Hurts.