Puberty is often discussed in terms of mood swings, body changes, and emotional shifts—but one area that is frequently overlooked is how puberty directly impacts a teen’s experience in sports.

For girls especially, puberty can be the moment they either fall in love with movement or quietly begin to withdraw from it. When parents, coaches, and caregivers understand what’s happening beneath the surface, sports can become a powerful tool for confidence, regulation, and resilience—rather than frustration or burnout.

Puberty Changes the Body and the Game

As girls move through puberty, their bodies change rapidly:

• Growth spurts alter coordination and balance
• Hips widen, breasts develop, and body weight redistributes
• Energy levels fluctuate throughout the month
• Muscles and joints may feel unfamiliar or sore

What many adults don’t realize is that a girl who was once “naturally athletic” may suddenly feel awkward, slower, or disconnected from her body—not because she’s regressing, but because her body is recalibrating.

Without understanding this, girls may internalize these changes as:

• “I’m not good at this anymore”
• “Something is wrong with my body”
• “I should quit”

Emotional Regulation Directly Affects Performance

Puberty doesn’t just change the body—it deeply impacts the nervous system. Hormonal shifts can heighten emotions, sensitivity, and stress responses.

In sports, this can show up as:

• Tears after mistakes
• Perfectionism or fear of letting the team down
• Shutting down when corrected by a coach
• Difficulty bouncing back after losses

When teens are taught that their emotional responses are part of development—not weakness, they learn how to regulate rather than suppress. Simple practices like breathwork, body awareness, and emotional vocabulary can dramatically improve focus and confidence on the field or court.

Understanding the Cycle = Smarter Training

For menstruating teens, the monthly cycle plays a major role in athletic performance:

• Some phases bring strength, stamina, and confidence
• Others require more rest, gentler movement, or patience

When girls understand their cycle, they learn to:

• Work with their bodies instead of against them
• Advocate for rest when needed
• Release shame around fluctuating energy

This awareness builds self-trust, a skill that benefits them far beyond sports.

Sports Can Become a Safe Place—With the Right Support

When puberty is acknowledged and normalized, sports become:

• A place to build body confidence
• A healthy outlet for emotional release
• A foundation for discipline and self-respect
• A reminder that strength looks different in every season

Girls don’t need to be pushed harder—they need to be understood better.

How Parents Can Support Their Teen Athlete

You don’t need to have all the answers. Start with:

• Open conversations about body changes and emotions
• Reassurance that shifts in performance are normal
• Encouraging rest, nourishment, and hydration
• Choosing coaches and programs that value emotional wellbeing

Most importantly, remind your daughter that her worth is not tied to performance—and that learning her body is a superpower, not a setback.

At Becoming Her, we believe that when girls understand what’s happening within them, they rise with confidence—on the field, in the classroom, and in life.

Because empowered girls don’t quit on themselves. They learn. They adapt. They grow. 🌱