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The Athlete

Your baby has conquered crawling. Your toddler has experienced the thrill of a bicycle. Should you introduce sports? When?

 

If you need help deciding if and when your child should begin sports, how to introduce those sports, and what you can do to ensure their health and success with sports, find some tips and resources below!

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If you yourself are a youth athlete, teen athlete, or young adult athlete, read on to see how you can improve your performance and ensure longevity in your sport(s).

 

Read more from the blog

Major Youth Sports Pros & Cons
Benefits of Sports

  • Teamwork

  • Goal Setting

  • Perseverance

  • Discipline

  • Fitness Habits

  • Strength

  • Endurance

  • Agility

  • Coordination

  • Balance

  • Self-Esteem 

  • Cardiovascular Health

  • Muscle & Bone Strength

  • Weight Management

  • Sleep

  • Resilience 

  • Social Connections

  • Time Management

  • Responsibility

  • Cognitive Performance

  • Concentration

  • Scholarships (2% of high school athletes) 

  • Career Opportunities (0.16% "go pro")

Before You Read On:

Although many sports listed below start at 5 years old, you can build the baseline skills through free play by providing different sport balls and obstacles for your child and their friends to explore. Free play is the most important work of our kids in childhood. Especially in the earlier years.

 

The average yearly cost of sports can vary widely depending on the level of play, travel, and equipment costs. For example, swimming becomes more expensive with more swim meets, travel, and specialized “tech” swimsuits. But, those costs won’t be applicable to everyone participating in the sport. Sports provided through local recreation departments tend to be more affordable and a great place to test out new activities. Many professional sports teams offer free local programs for young children.

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Here are some free introductory sports programs:

Baseball

PROS

  • Hand-Eye Coordination and Reflexes

  • Builds Throwing Arm Strength, Speed, and Agility

  • Focus, Concentration, and Strategic Thinking

  • Patience 

  • Resilience and Coping with Failure (frequent strike outs)

  • Teamwork, Communication, Leadership Skills

  • Sportsmanship and Respect

  • Can Play Recreationally into Adulthood

CONS​

  • Shoulder and Elbow Overuse Injuries Common 

  • Asymmetrical Strengthening

  • Limited Cardiovascular & Endurance Exercise

  • Can be Boring for Some Kids

  • Highly Competitive Environments Common

    • Burnout​

    • Stress

    • Anxiety

Basketball

PROS

  • Cardiovascular Health, Endurance, Agility

  • Whole Body Strengthening

  • Coordination, Balance, Hand-Eye Coordination, Reflexes

  • Focus, Strategic Thinking, Decision-Making Under Pressure

  • Teamwork

  • Widely Available

  • Lifelong Sport 

CONS

  • High Risk for Knee and Ankle Injuries

  • Highly Competitive Environments Common

    • Burnout​

    • Stress

    • Anxiety

  • Height Can Play Factor in Success & Play Time

Beach Volleyball

PROS

  • Cardiovascular Health, Endurance, Agility

  • Whole Body Strengthening

  • Coordination, Balance, Hand-Eye Coordination, Reflexes

  • Lower Impact on Joints

  • Focus, Strategic Thinking, Decision-Making Under Pressure

  • Teamwork & Communication

  • Lifelong Sport 

CONS

  • Risk for Overuse Shoulder Injuries

  • Risk of Traumatic Knee Injuries

  • Limited Access Nationally 

  • Weather Dependent

Cheerleading

PROS

  • Core Strength, Flexibility, Coordination, Balance, Agility

  • Teamwork & Communication

  • Sense of Community

  • Social Opportunities Through School Events

CONS

  • High Risk of Injuries

  • Time Consuming Practice & Travel

  • Highly Competitive Environment​​

  • Sometimes Emphasis on Aesthetics or Weight

Cross Country Running

PROS

  • Exceptional Cardiovascular Endurance

  • Lower Body Strengthening

  • Trail & Grass Surfaces Easier on Joints

  • Mental Toughness & Perseverance

  • Personal Goal Setting

  • Self-Discipline

  • Low Equipment & Facility Needs

  • Opportunities to Race in Adulthood

CONS

  • High Risk of Overuse Injuries

  • High Joint Impact if Mechanics Poor and/or Overtraining

  • Overtraining is Common

  • Competitions Held in All Weather

  • Racing and Practice Can Feel Lonely if Training Solo

Cycling

PROS

  • Exceptional Cardiovascular Endurance

  • Lower Body Strengthening

  • Low Impact on Joints

  • Mental Toughness & Perseverance

  • Personal Goal Setting

  • Opportunities to Race in Adulthood

CONS

  • Risk of Crashes, Falls, or Collisions

  • Overuse Injuries Knees, Back, Hips

  • Overtraining is Common

  • Expensive

  • Racing and Practice Can Feel Lonely if Training Solo

Dance

PROS

  • Strength, Flexibility, Balance, Coordination

  • Improves Posture & Core Stability

  • Creativity & Self-Expression

  • Memory & Cognitive Skills

  • Teamwork & Collaboration with Group Dances

  • Some Recreational Dance Opportunities in Adulthood

CONS

  • High Risk of Overuse Injuries

  • Can Be Expensive with Costumes, Travel, Choreography Fees

  • Can be Over-Competitive

  • Focus on Aesthetics in Some Dance Styles 

    • Body Image

    • Mental Health

Diving

PROS

  • Strength, Flexibility, Balance, Coordination

  • Focus, Concentration, Mental Discipline

  • Agility, Reflexes, Power

  • Handling Pressure in Competition Environment

CONS

  • Risk of Overuse Injuries 

  • Risk of Concussions

  • Steep Learning Curve for Advanced Dives

  • Pool & Platform Availability Can Restrict Training Time

Figure Skating

PROS

  • Strength, Flexibility, Balance, Coordination

  • Focus, Concentration, Mental Discipline

  • Agility, Reflexes

  • Handling Pressure in Competition Environment

CONS

  • Risk of Injuries & Concussions

  • Intensive Training can Interfere with School & Social Life

  • Ice Time is Expensive & Not Readily Available for Some

  • Steep Learning Curve 

  • Highly Competitive Environment

Football

PROS

  • Strength, Speed, Agility, Explosive Power

  • Cardiovascular Fitness (Depending on Position)

  • Strategic Thinking, Problem-Solving, and Quick Decision Making

  • Strong Team Culture Promotes Friendships

  • Teamwork & Communication

  • Social Opportunities with School Events

CONS

  • High Risk of Injuries Especially with Tackle Football

  • Risk of Concussions and CTE

  • Overuse Injuries Common

  • Equipment is Expensive

  • High Expectations from Community

  • Highly Competitive

Golf

PROS

  • Light Endurance (3-5 miles walking for 18 holes)

  • Core Strengthening

  • Low Joint Impact

  • Hand-Eye Coordination and Fine Motor Skills

  • Focus, Concentration, Patience

  • Self-Discipline

  • Sportsmanship, Etiquette, Respect for Rules

  • Lifelong Sport

CONS

  • Asymmetrical Strengthening

  • Limited Cardiovascular Activity

  • Expensive

  • Golf Course Time Can Be Difficult to Find

  • Weather Can Affect Outdoor Play

  • Limited Social/Team Interaction

Gymnastics

PROS

  • Strength, Flexibility, Balance, Coordination

  • Agility, Body Awareness, Fine Motor Control

  • Concentration, Focus, Discipline

  • Sportsmanship

CONS

  • High Injury Risk (Overuse and Traumatic)

  • Physically Demanding on Growing Bodies

    • Repetitive Stress Can Cause Chronic Issues ​

    • Careful Coaching Required

  • Training Can Interfere with Academics or Social Life

  • Expensive

  • Height Can Be Restrictive

Ice Hockey

PROS

  • Cardiovascular Endurance

  • Speed, Agility, Power

  • Coordination, Balance, Reaction Time

  • Focus, Quick Decision-Making, Strategic Thinking

  • Teamwork & Communication

  • Can Hold Attention for Younger Kids with Constant Movement

  • Adult Recreation Leagues

CONS

  • High Injury Risk Due to High Speed

  • Equipment and Ice Time Expensive

  • Rink Availability

Karate

PROS

  • Strength, Flexibility, Coordination, Balance

  • Cardiovascular Fitness, Agility, Reaction Time

  • Self-Defense

  • Discipline, Patience, Focus

  • Lifelong Skill Development

CONS

  • High Injury Risk

  • Contact Sparring Increases Risk of Concussions
  • Progress Through Belt Ranks Can Be Slow

     

Lacrosse

PROS

  • Cardiovascular Endurance, Speed, Agility, Coordination

  • Hand-Eye Coordination, Reaction Time

  • Full Body Strength

  • Focus, Quick Decision-Making, Strategic Thinking

  • Teamwork & Communication

CONS

  • High Injury Risk Contact Sport

  • Equipment is Expensive
  • Competitive Pressure can be High
  • Asymmetrical Strengthening
Pickleball

PROS

  • Cardiovascular Fitness

  • Agility, Balance, Hand-Eye Coordination

  • Low-Impact Compared to Tennis

  • Focus, Quick Decision-Making, Strategic Thinking

  • Social Play

  • Accessible for All Ages

  • Increasing Indoor Options

CONS

  • Risk of Overuse Injuries

  • Quick Lateral Movements Risk of Injury with Poor Mechanics

  • Courts can be Crowded in Popular Areas Limiting Access

Rowing

PROS

  • Full-Body Workout

  • Cardiovascular & Muscular Endurance

  • Low Impact on Joints

  • Improves Posture

  • Teamwork & Communication

  • Lifelong Sport

CONS

  • Risk of Overuse Injuries

  • Risk of Accidents on Water

  • Requires Access to Water or Indoor Rowing Facilities

  • Weather Can Disrupt Training

  • Success is Team-Dependent

    • Little Personal Goal Setting

Skateboarding

PROS

  • Balance, Coordination, Agility, Core Strength

  • Reflexes & Reaction Time

  • Focus & Concentration

  • Creativity & Self Expression

  • Lifelong Skill Development

CONS

  • High Injury Risk

    • ​Serious Injuries Possible with Falls and Tricks

  • Access to Safe, Legal Skate Parks May Be Limited

  • Steep Learning Curve for Beginners

  • Weather Can Limit Outdoor Practice

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Soccer

PROS

  • Cardiovascular & Pulmonary Endurance

  • Agility & Coordination

  • Many Intramural Teams in Adulthood

  • Teaches Teamwork

  • Easy Introduction to Sports with Wide Availability

  • Can Play Seasonally

  • Easily Accessible

CONS

  • Most Coaches Encourage Year-Round Play

  • Knee Injuries Common with Poor Cutting Mechanics

  • Head Injuries Possible with "Heading" Ball

Softball

PROS

  • Hand-Eye Coordination and Reflexes

  • Builds Throwing Arm Strength, Speed, and Agility

  • Focus, Concentration, and Strategic Thinking

  • Patience 

  • Resilience and Coping with Failure (frequent strike outs)

  • Teamwork, Communication, Leadership Skills

  • Sportsmanship and Respect

  • Can Play Recreationally into Adulthood

CONS​

  • Shoulder and Elbow Overuse Injuries Common 

  • Asymmetrical Strengthening

  • Limited Cardiovascular & Endurance Exercise

  • Can be Boring for Some Kids

Surfing

PROS

  • Core Strength

  • Balance, Coordination, Flexibility

  • Quick Reflexes & Agility

  • Focus & Concentration

  • ​Creativity & Self Expression

  • Lifelong Skill Development

CONS

  • Risk of Injuries

  • Risk of Ocean Hazards

  • Dependent on Weather and Ocean Conditions

  • Requires Access to Ocean

Swimming

PROS

  • Whole Body Strength

  • Cardiovascular & Pulmonary Endurance

  • Decreased Traumatic Injury Risk

  • Exercise Can Be Done in Old Age

  • Easy to Set Concrete Personal Goals

  • Teaches Strong Time Management, Math, Clock Skills

  • Great for Sensory Seeking Children

  • Burns Energy & Can be Meditative

CONS

  • Usually a Large Time Commitment

  • Although Improving, Many Teams "Overtrain"

  • Burnout is Common Due to Prevalence of Overtraining

  • Overuse Shoulder and Back Injuries from Overtraining

  • Hard to Find Only Seasonal Teams

  • Can be Boring/Repetitive for Some Kids

  • Can be Expensive

Tennis

PROS

  • Cardiovascular Endurance

  • Agility, Strength, Coordination, Reaction Time

  • Hand-Eye Coordination

  • Concentration, Focus, Strategic Thinking

  • Quick Decision Making

  • Self-Discipline and Goal Setting

  • Can Include Team 

  • Many Clubs and Courts Available

  • Lifelong Skill

CONS

  • Overuse Injury Risk

  • Quick Lateral Movements Increase Injury Risk with Poor Form

  • Reserving Courts Can Be Expensive

  • Asymmetrical Strengthening

Track & Field

PROS

  • Cardiovascular Endurance, Speed, Agility

  • Strength, Power (Depending on Event)

  • Accessible with Lower Equipment Needs

  • Focus, Discipline, Goal Setting

  • Wide Range of Events

CONS

  • Risk of Overuse Injuries

  • Individual Events May Feel Isolating Compared to Team Sports

Triathlons

PROS

  • Cardiovascular Endurance

  • Multisport Skills: Swimming, Cycling, Running

  • Lowers Risk of Overuse Injuries Compared to Single-Sport

  • Time Management

  • Personal Responsibility

  • Goal Setting

  • Lifelong Engagement Possible

CONS

  • Risk of Overuse Injuries with Overtraining

  • Cycling Risk of Crashes and Falls

  • Expensive

  • May Feel Lonely Without Team Environment

  • Some Kids Might Find Repetitive/Boring

Volleyball

PROS

  • Cardiovascular Endurance

  • Agility, Strength, Coordination, Reaction Time, Power

  • Focus, Concentration, Strategic Thinking

  • Quick Decision Making

  • Teamwork & Communication

CONS

  • Height Can Affect Success & Play Time

  • Squatting, Jumping, Cutting, Falls Require Good Mechanics

    • Overuse Injury Risks​

Water Polo

PROS

  • Cardiovascular Endurance

  • Full Body Strength

  • Speed, Agility, Coordination

  • Swimming Skills & Underwater Breath Control

  • Focus, Strategic Thinking, Quick Decision making

  • Teamwork & Communication

CONS

  • Risk of Injuries

    • Contact Sport​

    • Can Be Aggressive Underwater

  • ​Steep Learning Curve for Beginners​

    • Swimming, Treading Water​

Wrestling

PROS

  • Whole Body Strength & Flexibility

  • Core Stability & Balance

  • Personal Goal Setting

CONS

  • Risk of Injuries

    • Contact Sport​

    • Concussions Possible

  • ​Weight Cutting Practices

Helpful Equipment
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Disclaimer

This Website is for Educational & Informational Purposes Only

The content of this blog is for informational and educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog.

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Last Updated 12/9/2025

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