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Belonging to social groups outside of sports and maintaining your current friendships helps make the transition easier.

One of the toughest parts of leaving sport is that we tie so much of who we are to what we do. But you’re more than your jersey number. You’re a teammate, a leader, a learner—and those roles don’t disappear when the competition ends.

Ask yourself what excites you now. Is it traveling, more time with friends, or finally trying that new hobby? Whatever lights you up, follow it. Growth doesn’t stop when your sport ends, it just takes a new shape.

Hanging up your team jersey doesn’t mean stepping away from the game you love. Whether it’s a club team, intramural league, or pickup game at your local park, there are always ways to stay connected to sport.

VIS Tips to Transitions

1. Embrace change. When one chapter closes, another begins. Use this moment to explore something new—a sport, a city, a skill, or a dream you’ve put on hold.

2. Carry your lessons forward. The discipline, resilience, and work ethic sport taught you are your superpowers. Bring them into whatever comes next.

3. Own your story. Whether your exit was planned or unexpected, take ownership of what’s next. You get to define what your relationship with sport looks like from here.

4. Focus forward. Celebrate what you achieved instead of dwelling on what you didn’t. Gratitude is the best fuel for your next goal.

5. Stay connected. Your journey in sport isn’t over, it’s evolving. Mentor the next generation, coach a team, or join the conversation. If you don’t see a seat at the table, pull up your own chair.

Leaving sport isn’t losing sport. It’s rewriting your playbook for what comes next — and that takes strength, courage, and a whole lot of VIS.

For more resources to help your transition out of sport, check out our articles about the importance of hobbies, transitioning to a career in sport media, and navigating life after sport.