How do you join an adult sports team as a beginner?

Team sport is one of the few places in adult life where you make friends almost by accident. You turn up on a Tuesday, run around for an hour, go for a drink or a pizza afterwards, and six months later these people are coming to your birthday. The hard part is the first Tuesday.

Where beginners fit in

Most sports have several levels, and a beginner needs the bottom one.

• Social leagues. Organised for fun, often mixed, with relaxed rules and the emphasis on taking part. Many cities have social leagues for five-a-side football, netball, volleyball, softball, dodgeball, ultimate frisbee and more.
• Recreational or lower divisions of established clubs, where the pace is gentler and new players are expected.
• Beginners' and "back to" sessions. Many clubs and sports bodies run sessions for adults who have never played or have not played for years.
• Walking or adapted versions. England's Football Association describes walking football as a version for all ages, abilities and fitness levels, with no running, jogging or heading. Other sports have their own gentler formats.
• Club training nights, which are often open to newcomers even if matches are more serious.

How to find one

• Search for "[sport] social league" or "[sport] beginners" plus your town.
• Ask at the local sports centre, which often hosts leagues or knows who does.
• Check national and regional sports bodies, many of which list clubs and beginner programmes.
• Ask at work or among friends. Someone always knows someone who plays.
• Look for clubs that say "all abilities welcome". It usually means it.

What to say to the organiser

A short, honest message works best:

"Hi, I'd like to try [sport]. I'm a beginner, or haven't played since school. Which session would suit me, and is there anything I need to bring?"

Organisers get these messages often and they like them, because new players keep teams going. They will tell you which night to come, what to wear and whom to look for.

The first time

• Arrive a little early. Introduce yourself to the organiser or captain.
• Say you are new. Out loud, to the people around you. It sets expectations and invites help.
• Ask about the basic rules if you are unsure; nobody minds.
• Bring the obvious things: suitable shoes, water, a layer for afterwards.
• Stay for the social part if there is one. That is where you stop being "the new person".

Expect to feel a bit lost. You will make mistakes, miss a pass, go to the wrong position. Everyone on the team has done the same, probably recently.

Being a good teammate when you are new

• Turn up regularly if you can. Reliability is valued above skill in social sport.
• Communicate. Tell the captain if you cannot make it.
• Be enthusiastic. Cheer for others' good moments.
• Ask for one tip at a time. Teammates love helping, but not all at once.
• Pay your subs promptly. Nothing makes you popular faster.

Choosing a sport

If you have no preference, choose by:

• Who you want to meet. Some sports are very mixed; some are mostly one age group.
• When it is played. Evening, weekend, indoor, outdoor.
• How physical it is. Contact sports are different from net sports.
• What you enjoyed as a child. It is often a good guide.

Our page on trying a new sport as an adult helps if you are torn.