There are lots of benefits of playing sports during childhood, including improvements in physical health, as well as social and emotional skills. However, about 70 percent of kids stop playing sports by age 13, says a poll from the National Alliance for Youth Sports.
Causes of sports burnout
The most frequent reason kids quit sports is that they stop finding them fun to participate in. This loss of enthusiasm is known as “burnout” and can stem from many causes, including—
- Specialization in only one sport
- Spending too much time focusing on sports over other activities
- Not taking regular breaks from their sport
- Unwanted parent behaviors, like yelling at coaches or officials during games
- Unwanted coaching behaviors, like putting too much pressure on kids
A healthy approach to sports and competition is key to preventing burnout. While parents may have high expectations for their kids’ futures, putting pressure on them to figure out which sport they want to specialize in from an early age can backfire and cause burnout.
Preventing sports burnout
There is a misconception that kids need to focus in on one skill in order to have any hope of achieving greatness or becoming a professional in that field. In fact, many professional sports players or Olympians actually grew up playing a variety of sports and trying lots of different activities. It’s only through trying different things that kids can discover what activities they truly love, and where their talents lie.
Here are some ways that parents can encourage their kids to play sports while still preventing burnout—
- Give them autonomy. Give your kids choices and allow them to explore whatever piques their interest. Kids are less likely to burn out on an activity they chose for themselves rather than one their parents or caregivers encouraged them to try.
- Keep it positive. Rather than focusing on what skills your child should improve or the outcomes of their games, keep them engaged in the positive aspects of their chosen sport. Provide lots of encouragement when they lose or make mistakes, and ask them regularly about what new skills they’re learning and what they’re enjoying about practice or competition.
- Don’t start too early. Wait to start organized sports until your child is at least six years old. Younger kids can practice skills and join groups that focus on various sports, but leave the competition and assigning specific team roles until a little later. Younger kids should spend most of their active time engaged in free play.
- Encourage a variety of physical activities. Even if your child is laser-focused on one particular sport, you should encourage them to try other things that might seem fun or interesting to them. Aside from preventing burnout, trying a variety of physical activities can hone skills related to their chosen sport. For example, football players may participate in dance classes to improve their footwork and balance. You might also encourage them to try non-physical activities like art, cooking, or photography to round out their skills and find even more things to participate in that they love.
- Set limits on their training. Children should not be training for their sport for more hours each week than their age. So if you have a 10-year-old who loves playing basketball, make sure their total practice and game time is limited to 10 hours per week. There should also be regular chunks of time where they’re taking a break from their sport. They should get at least one or two days of rest each week, and at least two or three months off from their sport during the year, which can be taken all at once or divided into increments of several weeks to a month.
- Check in on your kid’s mindset. Determine what is driving your child’s participation in their sport. If they have motivations such as becoming a famous athlete or making lots of money, it may be time for a reality check. Without discouraging them from working towards their goals, you should share with them that only a tiny percentage of youth athletes go on to become professionals (and only a small handful of those professionals become rich and famous). You might find other, more positive motivations they can focus on, such as enjoying time with their teammates or learning fun new skills.
- Monitor their physical and mental health. Make sure your child is getting plenty of sleep, healthy meals, and still building in time for school, family, and social time. The demands of sports can have major impacts on kids’ bodies and minds. If your child is counting calories, becoming obsessed with their appearance, or not getting adequate sleep, you should consult with your pediatrician.
- Check your own behavior. Kids pick up on so much from their parents and caregivers. Make sure you aren’t overstepping with their coaches, applying too much pressure, or modeling unhealthy habits like not taking breaks or taking care of your body.
A parent’s approach to their child’s participation in sports will have a big influence on how that child shows up in their sport and in the rest of their commitments. Model the attitude you’d like to see in your child, and keep a close eye on their physical and mental health. With positivity, encouragement, and a willingness to branch out into other activities, your child can sustainably participate in a sport without experiencing burnout.
