Why Girls Quit Sports (And How to Make Sure That's Not You!)
The Not-So-Fun Facts
OK, let's talk about something that might sound a little sad but is super important: by the time they reach high school, girls drop out of sports at TWICE the rate of boys. By age 14, many girls who loved sports in elementary school have already quit.
According to the Women's Sports Foundation, over 50% of girls will have completely stopped playing sports by the end of middle school! 😱
But here's the thing—it doesn't have to be this way. And YOU don't have to be one of those statistics!
Let's break down why girls often quit and, more importantly, how you can push past these challenges to keep enjoying all the awesome benefits of sports!
Reason #1: "I'm Not Good Enough" 🙃
One of the biggest reasons girls say they quit is because they don't think they're "good enough." Maybe you feel like everyone else is better than you, or you made a mistake in a game and now you're afraid of messing up again.
The Truth: EVERYONE makes mistakes—even pro athletes! Did you know that professional baseball players only hit the ball successfully about 30% of the time? That means they "fail" 70% of the time and they still get paid millions of dollars!
How to Combat It:
Remember that getting better at anything takes time
Focus on your personal improvement rather than comparing yourself to others
Make a list of sports skills you've improved at over the past year (you might be surprised!)
Tell your negative thoughts "thank you, next!" when they try to bring you down
Jayla, an 8th grader who almost quit basketball, told us: "I was ready to quit after a really bad game where I missed like every shot. But my coach showed me videos of WNBA players missing shots too. It made me realize everyone messes up, even the pros! Now when I miss, I just think about the next shot instead."
Reason #2: "It's Not Fun Anymore" 😕
As sports get more competitive in middle and high school, sometimes the fun factor starts to disappear. Practices get more intense, coaches might be stricter, and suddenly what used to be play starts feeling like work.
The Truth: Sports should bring joy to your life, not constant stress! If you're not having fun, it might be time to try a different sport or a different team—not to quit sports altogether.
How to Combat It:
Make a "fun list" of what you actually enjoy about your sport (is it being with friends? The feeling after a good workout? The actual game itself?)
Look for teams with different intensity levels that match what you want
Try a completely new sport that might better match your personality
Create fun challenges for yourself during practice
Find a "sport buddy" who helps keep things light and fun
"I was getting stressed about volleyball until I joined a different recreation league team where the coach was more chill," says Zoe, a 7th grader. "Now I play on both my school team and my rec team, and having that balance helps me remember why I love the sport."
Reason #3: "I Feel Too Self-Conscious" 😳
Let's be real—middle school and early high school can be an awkward time. Your body is changing, you're more aware of how you look, and sometimes wearing uniforms or changing in locker rooms can feel uncomfortable.
The Truth: Nearly EVERY girl feels this way at some point! You are definitely not alone, even if no one talks about it.
How to Combat It:
Focus on what your body can DO rather than how it LOOKS
Find uniforms or workout clothes that make you feel comfortable and confident
Remember that athletes come in ALL body types and sizes (just look at the Olympics!)
Talk to a trusted adult if locker room situations make you uncomfortable—there are almost always solutions
Create positive self-talk routines before practices or games
A study from the Tucker Center for Research on Girls & Women in Sport found that girls who focus on their physical abilities rather than their appearance have higher self-esteem and are more likely to stick with sports.
Reason #4: "I Have Too Much Homework/Other Activities" 📚
As classes get harder and you have more responsibilities, it can feel like there just isn't enough time for sports anymore.
The Truth: Being busy is real! But sports actually help most students manage their time BETTER and get HIGHER grades. Plus, colleges love seeing that you stuck with activities long-term.
How to Combat It:
Use a planner or digital calendar to map out your week
Do homework during study periods or bus rides to games
Talk to your coach if you need to occasionally miss practice for big academic projects
Remember that physical activity actually helps your brain work better for studying
Consider playing one sport per season instead of overlapping multiple activities
"I thought about quitting track because of my honors classes," shares Mia, now a high school sophomore. "But I realized that running after school actually gave my brain a break, and I came back to homework feeling refreshed. My grades actually went UP during track season!"
Reason #5: "My Friends Quit" 👯♀️
It's hard when your squad decides to drop a sport and you're left wondering if you should follow them or stick with it solo.
The Truth: While it's totally normal to want to do what your friends are doing, following your own interests builds confidence and often leads to NEW friendships with people who share your passions.
How to Combat It:
Invite a different friend to try the sport with you
Use sports as a chance to expand your friend circle
Plan non-sport hangouts with friends who quit so you still see them
Remember why YOU love the sport, independent of who else is playing
Be the leader who inspires others to stay, not the follower who quits
"When my best friends quit softball after 7th grade, I almost quit too," says Taylor, now in 9th grade. "But I loved pitching too much to stop. By the end of 8th grade, I had a whole new group of softball friends, AND I still hung out with my old friends on weekends. Now I have twice as many friends!"
Reason #6: "It's Too Competitive/Not Competitive Enough" 🏆
Finding the right balance of challenge and fun can be tricky. Some girls leave because they feel too much pressure to win, while others get bored if there's not enough competition.
The Truth: There are MANY different levels of sports out there, from super competitive to just-for-fun. The key is finding the right fit for YOU.
How to Combat It:
Be honest with yourself about what you want from sports
Look into different leagues (school, recreation, club, intramural)
Talk to your coach about your goals
Remember you can always switch teams or levels as your interests change
Try individual sports if team pressure feels too much, or team sports if you want more social connection
Many schools now offer both varsity teams AND "no-cut" teams specifically so that more students can find their perfect level of play.
The Secret Weapon Against Quitting: Your "Why" 💭
The girls who stick with sports through high school all have something in common: they know their "why."
Your "why" is your personal reason for playing—the thing that keeps you going when things get tough. It's different for everyone!
Some common "whys" include:
The rush of getting better at something challenging
The stress relief and mental health benefits
The friendships and sense of belonging
College opportunities (including scholarships!)
The pure joy of playing the game
Health and fitness goals
Being part of a team tradition or school spirit
Take a minute right now to write down YOUR "why." Then keep it somewhere you can see it—like in your locker, on your phone background, or inside your sports bag. On tough days when you think about quitting, pull out your "why" and remind yourself what made you start in the first place!
Your Sports Journey, Your Choice
Remember, YOU get to write your own sports story. Don't let statistics or other people's choices determine what you do.
If one sport doesn't feel right, try another! There are so many options out there. Maybe volleyball isn't your thing, but you'd be amazing at tennis or track or swimming!
The most important thing is to find physical activities that make YOU feel strong, happy, and confident—whatever those might be.
As the saying goes: "Don't quit on a bad day." Give yourself time to work through challenges, and who knows? That sport you almost quit might end up being one of the best parts of your high school experience!
Have you ever thought about quitting a sport but stuck with it? What helped you push through the tough times? Share in the comments below!
