How Can Athletes Adapt to a New Team Culture or Coaching Style?

One of the things I know now (but didn’t always!) was that feeling out of place on a new team doesn’t mean something’s wrong with you. It usually just means you're in the middle of learning how to belong somewhere new.

I’ve been through several coaching transitions and team changes over the years. One of the most challenging moments came when I started working with a new coach who, early on, had to break down many of my skills in order to rebuild them. It was necessary and ultimately helpful, but emotionally, it felt like I was going backward. She gave me tons of feedback on things I thought I’d already mastered, and I remember thinking, Maybe I’m not a good skater after all.

That pressure to prove myself wasn’t new. Every time I joined a new team, especially in high school and college, I felt like an outsider. I didn’t know the norms. I didn’t know how to show that I belonged. I was shy. And I often carried the belief that I had to be the best teammate, the funniest, or the most impressive skater in order to be accepted.

Even with my coach, who was pushing me in ways I needed, I had to learn how to advocate for myself. I remember telling her at one point, “I need you to tell me what I’m doing well, too.” It was a vulnerable thing to say, but it shifted how we communicated. Over time, we built trust. And while I’m not sure I ever fully “fit in” on every team I joined, I started to realize that fitting in isn’t the same as belonging, and belonging doesn’t require you to shrink yourself.

Now, when I work with athletes who are navigating new team dynamics or adjusting to a different coaching style, I often see perfectionism or people-pleasing surface. It makes sense. New environments can bring out our desire to do everything right. But learning how to adapt without abandoning yourself is a skill worth building.

Here are 10 strategies that can help you adapt. 

1. Embrace an Open Mindset

Every team and coach brings something new. Instead of resisting change, approach it with an open mind and curiosity. Even if it feels unfamiliar at first, this openness can help you learn faster and build stronger relationships.

2. Observe and Learn

When entering a new environment, observation is key. Pay attention to both spoken and unspoken norms. What’s valued here? How do teammates support each other? How does the coach deliver feedback? Understanding this landscape helps you adjust more smoothly.

3. Ask Questions

Asking questions doesn’t make you look unprepared; it shows you care. Whether it’s about expectations, routines, or communication styles, asking thoughtful questions helps build clarity, connection, and trust.

4. Develop Strong Communication Skills

Listening closely, speaking up respectfully, and reading nonverbal cues can go a long way in creating trust with your team and coach. Open, honest communication is the foundation of psychological safety.

5. Focus on Flexibility and Patience

Transitions take time. You might feel out of sync at first, and that’s normal. Be patient with yourself as you learn a new rhythm, and be flexible enough to adjust your approach when needed.

6. Use Visualization and Mental Preparation

Visualizing yourself succeeding in your new role can help calm nerves and build confidence. Mental rehearsal is especially helpful when stepping into a faster pace or an unfamiliar structure.

7. Respect Established Relationships and Traditions

Joining a team that already has its own rhythm can be intimidating. Rather than trying to reshape the dynamic, show respect for what’s already in place, even as you find your own role within it.

8. Build a Support Network

Seek out teammates or mentors who can help you navigate the adjustment period. If you feel isolated, connecting with even one person can make a big difference. And don’t forget to lean on support outside of the team, too.

9. Set Personal Goals Within the New Environment

What do you want to focus on during this transition? Whether it’s communication, skill growth, or confidence, setting personal goals helps you stay grounded during a time that can feel uncertain.

10. Reflect on the Experience

Take time to look back. What helped you adapt? What surprised you? What strengths did you lean on? Reflecting builds self-awareness and equips you for the next transition, because there will be more.

Conclusion: Belonging Doesn’t Require You to Shrink

Adapting to a new team or coach is more than just adjusting your schedule—it’s about learning how to fully integrate your authentic self into a new environment. It takes patience, openness, and self-trust. You don’t have to get it perfect. You just have to stay connected to who you are as you grow into who you’re becoming.

Reflection Prompt: What part of you feels the need to “prove” something right now? What might happen if you focused on building trust instead?

Ready to Adapt Without Losing Yourself?

Whether you're joining a new team, working with a different coach, or rebuilding trust after a hard transition, our team at Inside Edge can help. We support athletes in developing the mental skills to adapt with confidence—without abandoning their sense of self.

If you're ready to feel more grounded in who you are while adjusting to something new, we’re here for you.

START HERE

Legal Disclaimer

This blog post is for informational and educational purposes only and is not a substitute for mental health treatment, psychological services, or medical advice. Reading this post does not create a therapist-client relationship. If you are seeking support for your mental health or well-being, consider reaching out to a licensed mental health professional in your area.