Girls can participate in virtually any sport, and there is no single sport that is automatically “best” for every girl. The best choice usually depends on age, interests, personality, physical abilities, access to facilities, and whether she prefers individual competition or being part of a team.
Some particularly good options include soccer, basketball, volleyball, swimming, tennis, track and field, gymnastics, softball, lacrosse, wrestling, martial arts, and flag football. The most important factor is finding an activity that is enjoyable enough to encourage consistent participation.
For children and teenagers ages 6–17, the CDC recommends at least 60 minutes of physical activity each day, including aerobic activity as well as muscle- and bone-strengthening activities during the week. Regular activity can support physical fitness, stronger bones and muscles, brain health, and mental well-being.
Soccer
Soccer is one of the most accessible team sports for girls. It develops cardiovascular fitness, coordination, agility, balance, footwork, and teamwork.
Players are constantly moving, changing direction, accelerating, and making decisions. That combination makes soccer useful for developing both physical skills and game awareness.
Another advantage is the range of playing opportunities. Girls can play recreational soccer for fun, join school teams, or pursue competitive club programs as they get older.
Soccer can be especially appealing to girls who enjoy being part of a team and prefer a sport with plenty of movement rather than waiting for their turn.
Basketball
Basketball is another excellent choice for girls who enjoy fast-paced competition. It develops running ability, coordination, jumping, balance, hand-eye coordination, and decision-making.
Because basketball involves repeated movement, sprinting, jumping, and changes of direction, it provides a combination of aerobic and muscle-strengthening activity.
It can also help girls develop communication and teamwork. Players need to understand spacing, passing, defensive responsibilities, and how to work together under pressure.
Basketball is widely available through schools, recreation centers, community organizations, and youth programs in the United States, making it a practical option for many families.
Volleyball
Volleyball is a strong option for girls who enjoy team sports but want a different style of competition from basketball or soccer.
The sport emphasizes jumping, coordination, reaction speed, communication, and upper- and lower-body movement. Players must react quickly to serves, passes, sets, and attacks.
Volleyball also provides different roles. Some players may specialize in setting, hitting, serving, or defensive play, while developing broader skills as they progress.
For girls who enjoy social interaction and working toward a shared goal, volleyball can be particularly rewarding.
Swimming
Swimming is a good choice for girls who prefer individual competition or want an activity that can be practiced independently as well as competitively.
Swimming can develop cardiovascular endurance, muscular endurance, coordination, and overall fitness. It also gives athletes the opportunity to compete individually while still being part of a swim team.
Swimming can be started recreationally and later become a competitive sport through school, club, or community programs.
Because swimming is performed in the water, appropriate supervision and swimming instruction are important, particularly for younger children.
Tennis
Tennis is a useful option for girls who enjoy individual sports. It develops hand-eye coordination, agility, balance, footwork, reaction time, and strategic thinking.
Unlike some team sports, tennis allows players to see a direct relationship between their decisions and the result of a point. That can make it appealing to children who enjoy independent challenges.
Tennis can also be played in doubles, so girls who like both individual and team competition can experience both formats.
Another advantage is that tennis can remain a recreational activity well beyond childhood and adolescence.
Track and Field
Track and field is actually a collection of different events rather than one single type of competition. That makes it a particularly flexible choice.
Girls who enjoy running can try sprints, middle-distance or distance events. Others may prefer jumping events such as long jump or high jump, or throwing events.
This variety means an athlete does not necessarily need to fit one physical profile to enjoy the sport.
Track and field can also help girls discover their strengths. Someone who does not enjoy traditional team sports may find that an individual event is much more motivating.
Gymnastics
Gymnastics can develop flexibility, balance, coordination, strength, body control, and spatial awareness.
It can be started at a young age and can range from recreational classes to competitive programs.
However, gymnastics requires qualified coaching and appropriate progression. Young athletes should learn skills according to their development and experience rather than being pushed into advanced movements too quickly.
For girls who enjoy learning specific skills and practicing movements repeatedly, gymnastics can be an engaging choice.
Softball
Softball is a popular team sport that combines running, throwing, catching, hitting, and strategic decision-making.
It can be a good choice for girls who enjoy baseball-style competition but want a sport with its own rules, pace, and playing environment.
Softball also gives athletes opportunities to develop different skills. A player may focus on hitting, pitching, catching, fielding, or base running.
In the United States, softball has a strong youth, high school, college, and professional pathway. The NCAA currently sponsors women’s championships across a broad range of sports, reflecting the extensive opportunities available in women’s college athletics.
Lacrosse
Lacrosse offers a combination of running, passing, catching, agility, coordination, and teamwork.
Girls’ lacrosse has its own rules and style of play, so beginners should learn from coaches familiar with the women’s game.
It can be a good option for girls who want a fast-moving team sport and enjoy handling a stick while running and making quick decisions.
Lacrosse has also become increasingly visible in American youth and school sports, giving athletes opportunities to continue playing as they get older.
Wrestling and Martial Arts
Wrestling and martial arts can be excellent choices for girls who enjoy individual competition and skill development.
Wrestling develops strength, balance, conditioning, technique, body control, and problem-solving. Martial arts can similarly teach movement, coordination, discipline, and technical skills.
These sports are not just about physical strength. Technique, timing, leverage, positioning, and strategy can be extremely important.
Safety should be a major consideration. Girls should train under qualified instructors, use appropriate equipment, follow the rules of the sport, and progress according to their age and experience.
Women’s wrestling is also becoming more established in American college athletics. The NCAA lists women’s wrestling among the sports that have progressed through its efforts to expand opportunities for women athletes.
Flag Football
Flag football is another increasingly attractive option for girls, particularly in the United States.
It provides many of the skills associated with football—running routes, catching, passing, agility, communication, and tactical decision-making—without traditional tackling.
The NCAA added women’s flag football to its Emerging Sports for Women program in January 2026. The NCAA described flag football as one of the fastest-growing sports at youth, high school, and collegiate levels, and it is scheduled to be part of the 2028 Summer Olympics in Los Angeles.
That makes flag football worth considering for girls who enjoy football but want a non-tackle format.
How to Choose the Right Sport
Instead of asking which sport is universally best for girls, it is more useful to ask which sport fits the individual athlete.
Consider these factors:
| Factor | What to consider |
|---|---|
| Interest | Does she actually enjoy the sport? |
| Personality | Does she prefer teams or individual competition? |
| Physical skills | Does she enjoy running, jumping, swimming, throwing, or coordination-based activities? |
| Accessibility | Is there a convenient school, club, or community program? |
| Coaching | Are qualified and supportive coaches available? |
| Cost | Are equipment, registration, travel, and facility costs manageable? |
| Schedule | Can she participate without creating excessive pressure? |
| Safety | Does the program use appropriate rules, equipment, and supervision? |
Enjoyment is particularly important. The CDC recommends giving young people options and encouragement and emphasizes that activities should be varied, age-appropriate, and enjoyable.
A girl who genuinely enjoys her sport is more likely to continue participating than someone pushed into an activity simply because adults consider it the “best” option.
Team Sports vs. Individual Sports
Both types can be valuable.
Team sports such as soccer, basketball, volleyball, softball, lacrosse, and flag football can provide opportunities to communicate, cooperate, build friendships, and work toward shared goals.
Individual sports such as swimming, tennis, gymnastics, track and field, and martial arts can provide more direct individual challenges and allow athletes to focus heavily on personal improvement.
There is also no requirement to choose only one category. A girl might play soccer during one season, swim during another, and participate in an individual activity throughout the year.
Trying different sports can help young athletes discover what they genuinely enjoy.
Why Sports Are Important for Girls
The benefits of sports extend beyond competition.
Regular physical activity helps children develop stronger muscles and bones, improves cardiovascular fitness, and supports brain health. The CDC also notes benefits involving attention, memory, academic performance, and reduced risk of depression.
Sports can also give girls opportunities to develop confidence and learn how to handle both success and disappointment.
Being part of a team may help develop communication and cooperation, while individual sports can teach goal-setting and personal responsibility.
There are also growing opportunities for girls and women across American sports. The NCAA reported 242,341 women athletes across NCAA sports in the 2024–25 academic year and sponsors women’s championships across 21 sports.
Should Girls Play More Than One Sport?
For many young athletes, trying multiple sports can be beneficial.
Different sports develop different physical skills. Swimming may emphasize endurance, tennis can develop hand-eye coordination, soccer develops footwork and agility, and track can expose athletes to different forms of running and jumping.
Playing multiple sports can also help a child determine what she enjoys before committing heavily to one activity.
However, the right amount of organized sport depends on age, schedule, physical condition, goals, and individual circumstances. Young athletes should have adequate recovery time and should not feel that sports have to become an exhausting obligation.
Frequently Asked Questions
What are good sports for girls who do not like team sports?
Tennis, swimming, gymnastics, track and field, golf, and martial arts can be good choices for girls who prefer individual competition. Recreational cycling, running, and other physical activities can also be options.
What is a good sport for a girl who likes team activities?
Soccer, basketball, volleyball, softball, lacrosse, and flag football are strong choices. The best option depends on the girl’s interests and the programs available in her community.
What is the easiest sport for a girl to start?
There is no universal easiest sport. Recreational swimming, running, soccer, basketball, tennis, and volleyball can all provide beginner programs. A good starting point is usually a program designed specifically for the child’s age and experience.
Can girls play contact sports?
Yes. Girls participate in sports that involve varying levels of physical contact, including wrestling, ice hockey, lacrosse, and some forms of football. Appropriate rules, protective equipment, qualified coaching, and proper instruction are important.
Is flag football a good sport for girls?
It can be. Flag football offers running, passing, catching, agility, teamwork, and strategy without traditional tackling. It is also gaining opportunities in women’s collegiate sports, with the NCAA adding it to its Emerging Sports for Women program in 2026.
How much exercise should girls get?
For children and adolescents ages 6–17, U.S. guidelines recommend at least 60 minutes of moderate-to-vigorous physical activity each day. The activity should include aerobic exercise as well as muscle- and bone-strengthening activities during the week.
Conclusion
There are many good sports for girls, and the best one is usually the sport that matches the athlete’s interests, abilities, goals, and circumstances. Soccer, basketball, volleyball, swimming, tennis, track and field, gymnastics, softball, lacrosse, wrestling, martial arts, and flag football can all provide valuable opportunities.
The goal should not simply be to choose the most competitive or physically demanding sport. A positive experience, supportive coaching, appropriate training, and genuine enjoyment are often more important for long-term participation.
Most importantly, girls should have the opportunity to explore different activities and find sports that make them want to stay active.