Back to basics: How to start (and enjoy) a new sport at any age

At Tottenham Hotspur Football Club – a Global Principal Partner of AIA – we have a saying: ‘To dare is to do’, which doubles as a great life motto. To take risks and be bold is something we should apply to many things in life, including picking up a new sport as an adult. 

There are a plethora of mental and social benefits that come with playing sport – especially team games.

One of the key skills you’ll hone is teamwork, which is vitally important in almost any professional environment. Take football for example – everyone has a different role to play in the match, and you must be able to trust your teammates (and vice versa) to win.

These soft skills in trust and relationship building will make you more well-rounded, more social and you’ll be able to go further at work. Plus, having a recreational sport as a hobby will keep you fit, your mind active and will tick many boxes for your overall wellbeing.

Start slow and gradually increase your sessions. If you’re taking up a brand new sport, start by playing two times a week. Remember not to work too hard at the start to avoid injury, which will set you back (and maybe even put you off entirely).

Don’t be afraid to focus on the basics first. Recognise you won’t have the same skillset as someone that’s been playing the sport for 20 years.

When I speak to people about why they avoid trying a sport later in life, I often hear similar responses. The first one would be not knowing what sport to try. For something to really take root with you, it must be fun.

If you don’t like football, try basketball, hockey, tennis, netball or rock climbing. There’s always going to be something out there for you. Try as many sports as possible to find out what works; what keeps you motivated to stay active.

Another common reason is people giving up before getting better. If someone succeeds in their career, it’s through dedication and hard work. If they apply the same habits to a new sport, they’ll eventually get better. Sometimes progress can’t be measured just from day-to-day observation. If I currently can’t make a five-yard pass in football, I know I’ll eventually be able to make it with time and training.

Finally, don’t compare yourself to other people or players. One thing I always say to the players is: ‘You’re in a race with yourself’. If you’re a centre forward, naturally you’d want to compete to score the most goals. But if you can do better than you did the season, week or day before, that’s the progress you want.

The moment you start focusing on other people, you take your eyes off the prize. Once you start competing with yourself and being better than the person in the mirror, you will notice progress. 

Another big mental barrier when picking up a sport is feeling self-conscious, which hinders your confidence and performance.

Remember – when you’re starting something new, you can’t expect to be amazing at it instantly. I’ve always said to myself that I’ll pick up golf in the next couple of years. I’ve got no experience, and I’ve probably got the worst technique you’ve ever seen. I can’t expect to be as good as Tiger Woods from day one. I need to practice, be resilient and keep giving it a go. I think that’s a great life lesson, regardless of whatever you’re doing.

If you’re self-conscious, it’s fine to practice in private. Get the practice in whenever you can where there’s no one watching, so you don’t have to worry about people criticising your technique. As you become more proficient, you’ll feel more confident in yourself and your abilities.