If you’re an athlete who likes the idea of being part of a team rather than flying solo, APS has a list of the best team sports for you to explore.
Team sports are incredibly popular because they foster friendships, camaraderie, and the shared joy of winning (or the benefit of commiserating together when losing). In an era where personal connections are becoming fewer and fewer, playing team sports as an adult gives you an edge here.
However, if solo sports are more your jam, we’ve got you covered there, too. This post highlights the best individual sports for adults.
Table of Contents
Benefits of Team Sports
I already briefly touched on some of the benefits of participating in team sports, but let’s dig a little deeper. Team sports offer a multitude of physical, mental, and social benefits that can significantly enhance overall well-being.
- Teamwork: It’s often said that teamwork makes the dream work. Being part of a sports team and learning to work together toward a common goal is something that carries over into everyday life as well, particularly in your career. Athletes who are part of a team can use that to their advantage in the workplace when working on group projects or collaborations between departments.
- Responsibility: When you have a team that relies on you to show up, it heightens your sense of responsibility. I know there were times when I didn’t necessarily feel like showing up for an 11 p.m. game, but I did it because I didn’t want to let my team down.
- Connections: By joining a sports team, you inevitably create connections and friendships that will last beyond the time you spend playing the sport. This is also beneficial to your mental health.
- Pushing boundaries: As a player who is a cog in your team’s wheel, you tend to push yourself a little harder because you want to do right by your team.
Now for what you’re really looking for, here are the best team sports options for adult athletes.
Soccer
Soccer, a team sport celebrated globally, is an excellent way to maintain physical fitness and engage in social interactions. It is also one of the most popular adult sports.
Soccer has multiple variations you can participate in: outdoor soccer, indoor soccer, futsal, and beach soccer. Regardless of which format you play, the aim is to score goals on your opponent by working together with your teammates to kick and pass the ball down the field. When the opponent is trying to score on you, your defenders and goalie are there to block their shots.
Outdoor Soccer
Traditional outdoor soccer is played on grass or turf in an 11 versus 11 format, but many adult soccer leagues offer different variations. You might see an 8 v 8 league or a small-goal 6 v 6 league. Regardless, you’ll find plenty of offerings for this team sport.
If following regulation soccer rules, game format is 90 minutes (with a halftime), but some adult leagues might have shorter games.
It is important to note that proficiency levels vary widely, and adult leagues are inclusive of all skill sets.
Indoor Soccer
Indoor soccer, typically played within a smaller, enclosed arena, presents a dynamic and fast-paced alternative to traditional outdoor soccer. The game’s intensity is palpable as players navigate and maneuver through constrained spaces and use the walls to make exciting plays with the ball.
The reduced field dimensions result in more frequent, action-packed scenarios and minimal downtime, catering to those who excel in environments demanding constant engagement.
The great part about playing indoor soccer is that you can play year-round, making it a great team sport choice for those who live in places with less-than-ideal winter weather.
Fun fact: I live in San Diego, and we have tons of “indoor” soccer, but only one location is actually indoors. The rest of the “indoor” soccer fields in San Diego are actually outdoors—but within walled fields.
Futsal
Futsal is a variation of indoor soccer. This team sport is played on a hard court or asphalt surface. Unlike indoor soccer, however, there are no walls.
The ball is also smaller and heavier than a traditional soccer ball. This minimizes the bounce since you play on a hard court surface.
The game format typically consists of two twenty-minute halves, and there are usually five players on a team (including the goalkeeper).
Beach Soccer
Beach soccer merges the excitement of traditional soccer with the distinctive challenges presented by playing on a sandy surface. The soft sand introduces an element of unpredictability to the game, demanding agility, balance, and adaptability from every player.
The “field” is fairly small, and each team has four players and a goalkeeper.
Beach soccer is a blast, but it’s also physically demanding. If you’ve ever run through soft, uneven sand, you know it tires you out pretty quickly. And be prepared for some sore calves the next day.
If you’re looking for a team sport where you can soak up some sun and have a great time, check out beach soccer. There are plenty of adult beach soccer tournaments.
Rugby
Rugby is a high-energy team sport that combines physicality and strategic play. Players engage in intense scrums, rucks, and mauls as they battle for possession of the ball. The goal is to run into your opponent’s end zone with the ball to score.
The game’s dynamic nature keeps players constantly on the move, with intense tackles and quick passes defining the action. Not into tackling? Many adult rugby leagues are touch leagues, similar to flag football, where contact is minimal.
If you’re into team camaraderie off and on the field, many rugby clubs have a strong social aspect and hang out after games. For tips on how to learn rugby as an adult, check out our detailed post.
Volleyball
Volleyball presents a versatile athletic opportunity for adults interested in sports. You can play indoors on a hard court surface or outdoors (and sometimes indoors) on a beach or other sand surface.
Beach/Sand Volleyball
For those of you looking for a small team format, check out beach/sand volleyball. It is a 2s or doubles format, or a 4s, with either two or four players on a side.
With only two to four players, there’s nowhere to hide, so your skills will be on display, and you’ll need to work closely with your counterparts. You’ll rely on each other to bump, dig, and spike the ball over the net to score points.
Beach/sand volleyball is a fantastic outdoor team sport. And if you’re lucky enough, you might live near some facilities that offer sand volleyball year-round indoors.
Hard Court Volleyball
Typically played indoors on a gym floor, the traditional volleyball format is 6s, or six players on a side.
In this format, positions have more defined roles, such as setter, blocker, or outside hitter. You’ll work closely with your team in a way that looks (or should look) like a well-choreographed dance as you play.
Basketball
If you’re looking for a high-energy team sport, basketball is an exceptional choice for adult athletes.
The game’s quick pace, rapid passing, and thrilling shots ensure every moment is impactful. You’ll work together as a team to out-strategize your opponents to sink–or deflect–baskets.
Whether a seasoned player or a novice, you’ll find plenty of adult basketball leagues. Basketball is a great choice if you enjoy indoor and outdoor sports because you can play in either environment.
Baseball
Baseball is a very popular team sport for adults because there are many leagues that cater to players from ages 18 to 88! You’ll find extremely competitive adult baseball leagues and much more relaxed senior leagues.
There are options to play with wood, aluminum, or composite bats. You’ll have your chances at bat to hit line drives or, even better, home runs to score points for your team.
Running the bases will give you a burst of cardio while playing on the field will give you a chance to coordinate with your teammates to stop the other team from making its way to home plate.
While most adult baseball leagues are men’s leagues, there are some co-ed options. You’ll even find a rare women’s league in a few locations.
Softball
Softball is a slightly less intense team sport than baseball. The field is smaller, and the pitches are slower, making it appealing to many adults who still like competition but at a more relaxed level.
Softball leagues typically have more options across genders as well, from men’s leagues to women’s leagues to co-ed leagues to LGBTQ leagues. Softball is a great option if you’re looking for a team sport you can play well into adulthood, but that also has a strong social aspect as well.
Hockey
When you hear the word hockey, ice hockey is probably the first thing that comes to mind. But there are plenty of other hockey options as well. You’ve got floor hockey, roller hockey, ball hockey, and field hockey.
So, whether you’re looking to play hockey on ice, grass, or a hard surface, this popular team sport has you covered. Regardless of which format you choose, the aim of the game is to move your puck (or ball) across the surface with a stick and whack it into the goal of your foes to score the most points.
Ice Hockey
Ice hockey is by far the most popular of the hockey team sports, offering plenty of adult leagues to choose from. If the idea of a team sport on skates and ice is your jam, ice hockey is for you.
From competitive adult leagues to casual beer leagues, you’ll find an ice hockey league that will cater to you.
Most adult ice hockey leagues are minimal contact, so you can enjoy skating across the ice, outmaneuvering your opponents, and taking a slap shot straight into the goal to score–without worrying about getting bodyslammed and not making it to work the next day.
Ice hockey is a calorie-burning, fun, and competitive team sport that prides itself on camaraderie.
Floor/Street Hockey
Floor hockey eliminates the need for ice or skates, making it a more accessible team sport option for many adults. If you like the fast pace of ice hockey but don’t trust yourself on skates, floor hockey could be a good fit for you.
It’s an excellent option for individuals who appreciate the high-energy pace of hockey but prefer to play on a non-icy surface. Floor hockey is usually played in a gym, while street hockey is typically played outdoors on an asphalt surface.
Similar to ice hockey, you play with hockey sticks and a puck–but the puck is designed specifically for floor hockey. You can swap skates for sneakers. You also don’t have to worry about heavy padding since there is limited contact.
Roller/Inline Hockey
If you like the idea of floor or street hockey but want an extra challenge and more speed, try roller or inline hockey. You’ll play wearing either roller skates or inline skates.
Ball/Dek Hockey
Ball and dek hockey are team sports played within a rink enclosure, similar to ice hockey. But instead of a puck, you play with a ball. You play on foot like in street/floor hockey. Dek hockey is played on a smooth tile surface, while ball hockey is played on concrete.
Ball and dek hockey are fast-paced because balls move quicker than pucks. And, like in ice hockey, you’ve got the enclosed walls to keep the ball in constant play.
If you like the fast pace of ice and roller hockey, but might not be so balanced on a set of skates, check out ball or dek hockey.
Field Hockey
Field hockey is played on a grass or turf field. You use a curved stick to move the ball down the field and work with your teammates to score on opponents.
Field hockey is a fast-paced sport that requires a lot of teamwork, so if you like working together with others, this is a great option.
Field hockey leagues might be more challenging to find for adults, but they are definitely out there. Most adult leagues are women’s league, but you’ll find a few that are mixed gender, and even a few male-specific field hockey leagues.
Ultimate
Ultimate (frisbee) integrates aspects of soccer, football, and basketball, making it a dynamic team sport choice. You’ll run, leap, and dive to move the disc down the field, working together as a team to score on your opponent.
Ultimate is a popular and growing team sport that you’ll find in most cities across the country.
Water Polo
If you like water sports and a physical challenge, check out water polo. This team sport requires you to tread water in a pool while passing a ball to teammates in an attempt to score goals against opponents–or block their shots.
Teamwork is paramount, and you’ll need great communication when maneuvering the ball between players to ensure your team maintains possession. Besides exciting competition, you’ll also benefit from a full-body workout and test your endurance.
Football
If you’re American, the first thing you think of when you hear football is probably the NFL or NCAA gridiron game. Anywhere else in the world, and you’ll probably think of what we call soccer.
Regardless of what first springs to mind, there are a ton of football variations. They range from tackle football to flag football and even Aussie rules or Gaelic football.
Each form of football offers its own set of rewards and challenges, catering to a wide range of athletic interests and abilities. Whether you seek the tactical battles of tackle football, the strategic finesse of flag football, the cultural richness of Gaelic football, or the high-octane excitement of Aussie Rules football, there’s a variant that can provide a fulfilling team sport experience.
Tackle Football
If you like the idea of a hard-hitting team sport, put tackle football at the top of your list. There aren’t many other sports as physically demanding and competitive as tackle football.
The goal is to score touchdowns by passing or running the football into your endzone. Your opponents’ goal is to stop this from happening by blocking or tackling you–or intercepting the ball. Because of the physicality, gear includes a lot of padding and helmets for protection.
While adult full tackle leagues aren’t that common, you’ll find a handful out there. And more and more full tackle women’s football leagues are making their way onto the scene so the ladies don’t have to miss out.
Flag Football
If you’re seeking a less physically demanding yet equally engaging alternative to tackle football, consider flag football.
In flag football, players aim to pull a flag from the opponent’s belt rather than tackling them to the ground. This modification significantly enhances safety while maintaining a high level of competitiveness and excitement. Because of the limited physical contact, you won’t need helmets or padding.
The rules are straightforward, making the sport accessible to both seasoned athletes and newcomers. The game emphasizes agility, strategy, and teamwork.
Gaelic Football
Gaelic football has Irish roots and is a mashup of soccer and rugby. The ball is round, whereas in rugby, it is oval, and there is less physical contact than in rugby.
Players can catch, kick, and pass the ball down the field in an attempt to score against the opposing team. There is no tackling, but players can check other players to try to loosen the ball or hit the ball with their hands to try to dislodge it.
While football and rugby have crossbars, and soccer has a net, in Gaelic football, there are both. Teams can score by kicking the ball into the net or kicking or hand-passing the ball over the crossbar.
Aussie (Australian) Rules Football
Aussie rules football, sometimes called footy, is a full-contact sport combining rugby and soccer. The object of the game is to kick the ball between goalposts.
The ball is oval-shaped, similar to rugby. Unlike rugby, passing with the hands is not allowed. You can pass with your feet or punch the ball forward with your hands, but you can’t pass it with your hands. You may also tackle or block your opponents to stop them from scoring.
While this team sport is obviously most popular in the country where it gets its name, there are Aussie rules leagues in North America if you want to check out this exciting team sport.
Lacrosse
Lacrosse is an intensely exciting team sport that’s quickly growing in popularity, which means more adult leagues are cropping up across North America.
There are two types of lacrosse: field and box. Field is played outdoors on grass or turf, while box is played within enclosed walls, similar to a hockey rink.
Lacrosse rules vary widely from field to box and men’s to women’s, but essentially, the goal of both is to score goals against opponents by moving the ball downfield with a stick topped with a net. Lacrosse demands high hand-eye coordination to run, pass, and catch the ball with the stick (or crosse) and make goals.
Field Lacrosse
Field lacrosse, as its name suggests, takes place on grass or turf fields. The field is typically 60-70 yards wide and 110-120 yards long, with a smaller net goal on opposite ends of each side.
The women’s game has more players, a larger field, and minimal contact. while the men’s game does allow physical contact. The NCAA has made many changes to lacrosse rules in recent years to lessen the divide between the men’s and women’s games.
If you’re interested in playing in an adult league, you might want to check what their specific rules are beforehand so you won’t be caught by surprise.
Box Lacrosse
Because of the walls and a more compact field size, box lacrosse is a faster-paced game than its big brother field lacrosse. The rules between the men’s and women’s games are the same, making it very appealing for players looking for an exciting, competitive team sport.
Plus, if you want to play lacrosse year-round, box lacrosse gives you an opportunity to do so.
Cricket
Cricket is one of the world’s most popular team sports. That is, everywhere but in North America.
Cricket is most similar to baseball in that there is a batter who hits the ball to score runs, and the game is broken down into innings. But instead of pitching the ball, in cricket, you bowl the ball to the batter (batsman), who attempts to hit it.
Once hit, the batsman tries to score by running to where the bowler is. They can score multiple runs until the ball makes it back to the pitch. There are other ways to score as well. For a more in-depth explanation of cricket, check out this simple but detailed explanation.
While primarily made up of male players, there are a few leagues that are for women.
Roller Derby
Roller derby is a team sport that’ll give you a rush of adrenaline. It’s a full-contact sport where you battle it out against another team to score points by rollerskating around an oval circuit.
Each team is made up of four defenders (blockers) and one offensive skater (jammer). The jammer’s job is to complete a lap around the circuit within two minutes. They score a point for each blocker they pass.
The blockers’ job is to stop the jammer from passing them. Blockers can use their bodies to make this happen, so be prepared for a hip check or two! Of course, there are rules about the types of blocks. For example, you can’t block with hands, elbows, head, or feet.
While most roller derby leagues are comprised of women, there are some that are open to all genders. If you’re not afraid of some contact, roller derby could be an adventurous adult team sport for you to try.
Kickball
While roller derby offers an exciting high-speed experience on skates, kickball provides nostalgic elementary school vibes on a grass or dirt field. However, contemporary kickball infuses this classic game with a mature twist, offering more than just the simple act of kicking a ball and running bases.
Kickball is frequently offered by social sports leagues because it is accessible to all skill levels and open to anyone who craves being part of a team without a lot of competitive pressure. But don’t be mistaken–some of the kickball leagues do get fiery in their competition. But for the most part, kickball is one of the most chill team sports.
Where To Play Team Sports As An Adult
Now that you see all the adult team sports you have to choose from, how do you find places to play? Adults Play Sports has simplified the process by creating a searchable adult sports directory. Search for any of the above sports by ticking them off in the filters and using your location to find the adult sports nearest you.
