The 4 Step Game Plan: Ease the Transition Out of Sport

What do Kobe Bryant, Peyton Manning, and Fabrice Muamba all have in common? Under different circumstances these athletes all transitioned out of sport. The reality of sport is that there will come a time when the athlete must “retire”. Given this fact, every athlete will likely face challenges around life satisfaction, adapting to a new lifestyle and adjusting to work life.

The question is: how does one adjust to this new life?

Research has shown that the transition out of sport is a process; however, there are at least four strategies to facilitate this transition and enhance the well-being.

1. Create a network of social support

More social support is correlated with a better transition out of sport.1 This network can be comprised of family and friends that create a supportive environment, teammates or mentors that have been through the transition out of sport, as well as contacts in the professional world that may provide the opportunity to learn new skills.2 Fostering social relationships will increase the availability of various avenues through which assistance, advice or information if needed, may be obtained.

2. Develop transferable skills

By learning and practicing transferable skills (e.g., time management, communication, and leadership) before the transition out of sport, the athlete will be one step ahead. Any path that is taken after a career in sport will likely involve new professional responsibilities. The athlete may not have experience in this new field, but transferable skills can highlight what the former athlete can bring to their new role.1 Enhancing transferable skills will assist the athlete in being better prepared for the working world and facilitate the success achieved in the next job or career.

3. Decrease stress levels

More perceived stress has been associated with less life satisfaction. Therefore, having the resources to decrease stress levels is one key way to promote well-being.1 Techniques include rhythmic breathing, progressive relaxation, and autogenic training, which have all been used as interventions to manage stress.4

4. Become aware of your athletic identity

One of the most critical risk factors in regard to adaption to post-career life satisfaction is athletic identity.3 Typically, the stronger the view of oneself as solely an athlete, the more difficult the transition out of sport becomes. Consequently, it is beneficial to see oneself as a complex individual that has multiple passions and interests. For example, an athlete could try to pursue at least one interest outside of sport. It is important to remember that the question of who you are is defined by more than just what sport you play.

Omar Vasquez is a student at Boston University pursing a master’s in Counseling with a specialization in Sport Psychology. His research interests are athletic injury and trauma. He plans to use masters to work with athletes in performance enhancement and dealing with the challenges that arise through sport.

References

1 Stephan, Y., Billard, J., Ninot, G., & Delignieres, D. (2003). Repercussions of transition out of elite sport on subjective well-being: A one-year study. Journal of Applied Sport Psychology, 15, 345–371.

2 Malinauskas, R. (2010). The associations among social support, stress, and life satisfaction as perceived by injured college athletes. Social Behavior and Personality 38(6), 741-752.

3 Kuettel, A., Boyle, E., & Schmid, J. (2017). Factors contributing to the quality of the transition out of elite sports in Swiss, Danish, and Polish athletes. Psychology of Sport & Exercise, 29, 27-39.

4 Williams, J.M. (2015). Applied sport psychology: personal growth to peak performance (7th edition). Mayfield Publishing, Mountain View, CA.