7 Tips for a Girl Attending Her First Residential Sports Camp

Your guide to feeling prepared, confident, and ready to make the most of every moment.

Attending a sports camp is a big deal — especially if it’s your first time away from home. For girls stepping into this new experience, it’s more than just a chance to improve your game; it’s about building friendships, discovering your strengths, and growing in confidence on and off the pitch. Here are seven tips to help you get ready for an unforgettable summer.

1. Pack Smart (and Don’t Forget the Essentials!)

Packing for camp isn’t just about throwing your kit into a bag — it’s about being prepared for all the different moments the week will bring. Make sure to bring enough training gear for daily sessions, including socks, base layers, and extra tops in case of wet weather. Add a good pair of trainers, sport-specific footwear (like football boots or tennis shoes), and don’t forget some comfy shoes or sliders for down time.

Also include:

• Toiletries

• A reusable water bottle

• Sunscreen and lip balm

• Casual clothes for evenings and activities

• Extra layers in case of cold weather

• A notebook or journal to jot down memories, reflections, or training tips

It helps to lay everything out before packing and double-check against your packing list. Labelling your items can save a lot of time and confusion - especially when everyone has similar gear!

2. Practice a Bit of Independence

Camp is a fantastic way to build confidence in managing day-to-day tasks by yourself. Before you go, start practising small things like keeping your belongings organised, making your own bed, or laying out your kit the night before. These habits will make your camp life smoother and help you settle into the routine quickly.

You’ll also be responsible for showing up on time to meals, training, and activities - so having a simple watch or getting used to checking a schedule is helpful. Camp staff and coaches are always there to support you, but being proactive helps you feel capable and confident.

3. Be Open to New Friendships

One of the best things about sports camps? The people you meet. You’ll be living and training with girls from different cities, cultures, and sometimes countries - all brought together by a shared love of sport. Even if you feel shy at first, remember that everyone is in the same boat.

Start small: sit next to someone at lunch, compliment their skills during training, or ask how their game went. These little moments open the door to deeper connections. The friendships made at camp often last well beyond the summer - many girls return year after year to reunite with the friends they met on day one.

4. Get Comfortable Being Uncomfortable

Let’s be honest: trying something new can be scary - whether it’s a new training drill, rooming with people you’ve never met, or pushing through a tough session. But stepping outside your comfort zone is where real growth happens.

You might surprise yourself with what you can do when you give it a go. Maybe you’ll find a new favourite position on the pitch, speak up during team talks, or sign up for an activity you never imagined you’d enjoy. Every challenge you rise to makes you more resilient, adaptable, and proud of what you’ve achieved.

5. Fuel Up and Rest Well

Sport camps are busy - and your body will be working hard. To keep your energy levels high, focus on fuelling up with healthy meals and staying hydrated throughout the day. Don’t be afraid to take more than usual at mealtimes - it’s important to nourish your body properly, especially with multiple training sessions each day.

Equally important is rest. Getting enough sleep helps your muscles recover, keeps your mind sharp, and ensures you wake up feeling ready to take on the next challenge. Resist the temptation to stay up chatting too late - your body (and your coaches!) will thank you for it.

6. Ask Questions - Coaches and welfare staff Are Here to Help

It’s easy to feel like you have to know everything already - but the truth is, camp is where you learn. Whether you’re unsure of a drill, feeling a bit overwhelmed, or want tips on improving a particular skill, just ask.

The coaches, many of whom are current or former professional players and experienced staff, are there to support and encourage you. Asking questions shows you’re engaged and willing to learn - both qualities that great athletes share. You’ll often find the advice you receive at camp sticks with you long after it’s over.

7. Give It Everything You’ve Got

Finally - and most importantly - go all in. Give every session your full focus. Cheer on your teammates. Take pride in your effort, whether or not every pass or shot goes perfectly.

Camp is your chance to challenge yourself in a supportive, energising environment. It’s about more than winning or being the best - it’s about personal progress, growing your love for the game, and having fun along the way.

Whether you arrive feeling nervous or excited (or both!), by the time you head home, you’ll have new skills, new friendships, and memories that will last far beyond the final whistle.

Final Thoughts

There’s something powerful about the first time you attend a sports camp. It’s a step toward independence, confidence, and connection - all wrapped up in a week of fun, teamwork, and self-discovery. With a bit of preparation and an open mind, your camp experience could be the start of something amazing.

Ready to pack your boots and take that first step? We’re cheering you on every step of the way!

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FIND GIRLS SPORTS CAMPS

Girls Football Camps

Football camps for girls aged 12-17 with Chelsea Football Club.

Girls Basketball Camps

Basketball camps for girls aged 13-17 based at Bradfield College in Berkshire.

Girls Volleyball Camps

Volleyball camps for girls aged 12-17 based at Charterhouse School and Radley College.

Engaging Girls in Sport: The Role of Sports Camps

Despite the progress made in professional women’s sport in recent years, there is still a long way to go. Research indicates that by the age of 14, many girls are dropping out of sport at two times the rate of boys, due to a combination of lack of opportunities, social pressures and lack of role models.

A sports camp can provide the perfect opportunity to engage girls further in the sport they love, helping them make rapid progress in a fun and supportive environment. But, it’s vital to put measures in place to ensure the camp experience is a positive and inclusive one for girls, no matter their age or experience levels. Here’s how we help girls to feel comfortable, confident and connected on our camps:

1. Outstanding female role models

A relatable support system and positive role models are integral to the camp experience. For girls, it’s especially important to have excellent female staff on-site 24/7, who can address the specific needs of female athletes and provide guidance, assistance and a reassuring presence at all times.

Studies indicate that strong role models are particularly important to the development of girls, whether that’s on the field of play or in careers outside of sport. Female sports idols, coaches and welfare staff can all instil a sense of confidence, a strong work ethic and a belief that their dreams are achievable. The experience of living and training with these role models on camp is particularly valuable to girls, where the residential environment allows them to connect with staff and build strong relationships in a unique way. We believe that hiring excellent female staff who lead by example with confidence, empathy and respect provides a transformative experience to girls during their time with us.

2. Nurturing friendships among girls

A sports camp offers a great opportunity to build meaningful friendships between girls. Whether or not they share a native language or culture, their common love of sport can bring them together. This is the foundation to build on: getting girls out on the field, the court or in the studio as soon as possible and working together as a team is vital to creating those initial bonds. There, they can begin communicating with one another in a way that’s comfortable to them, celebrating each other’s achievements, and supporting each other through any challenges – the basis of any lasting friendship.

It's also a great way to get girls present and interacting with one another socially. A residential camp will usually have an all-girls boarding house and a programme of trips and recreational activities where girls are encouraged to spend quality time together, without the distraction of devices. They can use this time to build on their shared experiences on the sports field – creating memories through these fun adventures and activities. Where any girl is feeling nervous or shy about getting involved, welfare staff are on hand to support them.

3. Building confidence on and off the field

Sport is a powerful tool to develop confidence in young people, encouraging them to test their limits, communicate with one another and learn from mistakes. A sports camp offers girls an opportunity to step outside of their comfort zones both on and off the field. No matter the experience level of that child, the aim should always be that they leave camp feeling more confident in their abilities than when they arrived.

A sports camp will often have an intensive daily training schedule that is physically and mentally challenging but allows players to make progress quickly. Overcoming these challenges, with the right support, teaches resilience and empowers girls to believe in themselves. The coaching curriculum should be designed and delivered in a way that encourages both technical improvement and self-esteem.

Meeting new teammates and learning to work together teaches girls valuable interpersonal skills. Collaborating with other girls towards common goals helps them to value each other’s contributions, inspiring self-confidence.

4. Encouraging a sense of independence

Camp is often a girl’s first experience of staying away from home, making it a great opportunity to instil a sense of independence. It’s important to make this a positive experience by having the right balance of support and opportunity to have their own autonomy. The key to this is establishing a strong support system around each child which includes their family, sports coaches and welfare staff.

Girls are entrusted with responsibilities such as managing their schedules or maintaining their kit. This encourages a sense of accountability and self-sufficiency, essential components of independence. Participating in team sports and social activities encourages them to initiate conversations, collaborate with one another, and promotes independent social interactions. They’ll also be exposed to new experiences and can explore new interests, promoting a sense of identity.

If she faces any challenges throughout this process, the support system is there to fall back on, providing reassurance to both the child and her family.

IN SUMMARY

Ensuring that girls have a positive experience on camp is essential for their continued engagement in sport. By providing outstanding female role models, nurturing strong friendships, building confidence, and encouraging independence, camps can create an environment where girls thrive both athletically and personally. This experience can not only enhance their skills on the field but also equip them with life skills that extend far beyond camp, laying the foundations for a lifelong love of sport.

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Find Girls Camps

Girls Football Camps

Football camps for girls aged 12-17 with Chelsea Football Club.

Girls Basketball Camps

Basketball camps for girls aged 13-17 based at Bradfield College in Berkshire.

Girls Volleyball Camps

Volleyball camps for girls aged 12-17 based at Charterhouse School and Radley College.

Meet The Game Changers: Inspirational Women On Camp

At Nike Sports Camps, we are committed to inspiring the next generation of girls in sport to become leaders in whatever direction they choose to go. Here, we’re sharing stories from some of the exceptional ambassadors, coaches and welfare staff at the heart of our camps. Learn more about the impact sport has had on their lives, their role models, how they manage a busy schedule, the friendships they have made through sport, and their advice to young athletes starting out in their careers.

Lily Owsley - Hockey Ambassador

What first inspired you to start playing hockey?

I first picked up a stick at school and quickly fell in love with the game. My teacher lent me my first hockey stick, and I never put it down. Before long, I was totally obsessed!

What’s been the most defining moment of your career so far?

Winning an Olympic medal and reaching 200 caps for Great Britain and England are two milestones I’m incredibly proud of. They’re things I never imagined achieving, and they remind me that all the hard work and sacrifice is worth it.

How do you manage to balance your athletic career with personal life and other commitments?

Time management is key, but more than that, it’s about knowing what to prioritise in the right moments. Whether it’s family, friends, sport, or school, everything matters, and it’s important to give each part of your life attention. When you pour everything into just one area, it can become overwhelming. Balance keeps you grounded.

What’s the best piece of advice a coach or mentor has ever given you?

“Enjoy it… always.” Sport is meant to be fun. I try to hold onto the feeling I had as that young girl picking up a hockey stick for the first time: completely in love with the game. That enjoyment is what keeps you playing.

What advice would you give to young athletes just starting out?

Have fun. Don’t take it too seriously too soon. Give yourself space to develop all areas of life, not just as an athlete. Try different things, have fun, and remember that sport is one part of your life, not your whole life.

LAUREN MCMURCHIE - CAMP MANAGER

What sport did you play and what inspired you to start?

I enjoyed a dual career as an athlete and working professional, playing football for over 20 years. During that time, I played for Glasgow City FC for 10 years, winning the Scottish Women’s Premier League in 10 seasons, winning the Scottish Cup 6 times, participating in the UEFA Women’s Champions League, reaching as far as the Quarter Finals and representing Scotland internationally at under-17 and under-19 level. These achievements were born from my love of the sport at a young age. I enjoyed the process of skill mastery and challenging myself to push beyond my comfort zone.

Who were your sports role models, and how did they influence your career?

Growing up, my dad was my role model. I understood the importance of work ethic, commitment and being accountable in a sports environment through his support in my early career. Without these three qualities, natural talent can only take you so far. This is why my footballing hero growing up was Henrik Larsson (striker for Celtic FC) - alongside his exceptional footballing skills, he made sure he gave everything for the team in every single game, regardless of the opposition or competition.

What advice would you give to young athletes?

I'd encourage young athletes to focus on what brings them joy in the sport they play and enjoy the process of improving, both as an athlete but also as a person outside of sport. I believe sport is an incredible avenue for self development, when motivation and enjoyment come from focusing on the process of becoming better than you were the day before.

BECKY WATERS - CAMP DIRECTOR

What is your sporting background?

I’ve played both hockey and football at the highest level, representing England and Great Britain throughout my career. In hockey, I had the privilege of playing for several premier league clubs, including East Grinstead, Slough, and Canterbury. I competed in both indoor and outdoor European finals, excelling as a goalkeeper. I had the incredible experience of captaining the England indoor team, and was awarded Goalkeeper of the Tournament at the European Championships. I received the same recognition at the European Club Championships, which was a true honour.

On the football field, my journey began at a young age, initially playing with my boys’ school team and progressing to the boys' district team, then Millwall. From there, I played for Surrey, then was selected for Chelsea WFC. I went on to play for Chelsea’s first team for several years, and I’m proud to still hold the position of #58 in total appearances for Chelsea. I rounded out my playing career at Charlton, where I continued to give my all on the pitch.

How did you manage to balance playing two sports at the top level alongside your other commitments?

During my playing years, I maintained a rigorous training schedule. Planning and discipline were so important: Mondays and Wednesdays were for the centralised GB hockey programme, Tuesdays and Thursdays were for football, with hockey games on Saturdays and football on Sundays. Fridays were dedicated to recovery and preparation, often in the pool. All of this took place while balancing a full-time job - my drive to own a house while playing at such a high level was my motivation.

What are the most valuable lessons sport has taught you?

Through sport, I’ve developed invaluable life skills like resilience, confidence, and the ability to maintain meaningful social connections. I’ve cultivated a growth mindset, learning how to manage emotions in both competitive and collaborative environments. Most importantly, sport has taught me the vital role physical activity plays in emotional wellbeing - reducing stress, boosting mood, and enhancing self-esteem.

TIA GARDINER - CAMP LEADER

What sport do you play and what inspired you to start?

I was a competitive swimmer for many years, representing Loughborough University in the performance swimming programme. Swimming has always been a huge part of my life, and I was drawn to it because of the discipline, resilience, and sense of achievement it brings. I come from a sporty family - my mum's swimming background and my sister’s success in competition inspired me to follow in their footsteps.

Moving away from swimming left me seeking a new challenge, and that’s when I discovered running. It quickly became more than just a way to stay active: it filled the competitive void that swimming left behind. Now, I’m training for my second marathon, embracing the mental and physical demands of endurance sports. Running has given me a renewed sense of purpose, pushing me to test my limits in a completely new way.

Can you share a story about a friendship you’ve developed through sport that you really value?

One friendship I truly value is with my best friend Efa. Efa and I ran out first marathon together. From start to finish, we stuck by each other’s side, supporting and encouraging one another through every mile. The 6 months of training we did together in the lead up to the Lisbon Marathon was unforgettable – from celebrating after tough sessions with Lidl sweet treats to recovering with ice baths, every moment brought us closer. Finishing a 42.2km marathon side by side was a defining moment in our friendship, and it’s no surprise that we’re both gearing up for our next marathon together. What makes our friendship so special is how we hold each other accountable, always motivating each other to get up and run - even on those days when it feels tough. The support we have for each other is unwavering and I am proud of everything we have achieved together. Without Efa, I wouldn’t enjoy running as much as I have done. She’s kept me smiling throughout the journey and inspired me to achieve my goals.

What’s one thing about your sport that always makes you smile, no matter how tough things get?

From my swimming days, one thing that always made me smile was seeing my mum in the stands at every competition. She never missed a single race and was always there cheering me on. Seeing her proud of me, whether I swam a personal best or not, gave me a sense of comfort and motivation that meant the world to me.  

With running, it’s the sense of freedom and the rush of a runner’s high after a tough session. Training for a marathon can be long and sometimes quite repetitive, but the Sunday long runs with my friends are something I genuinely look forward to. We can chat the whole way and the miles just fly past – sometimes even 30km feels effortless. Running has not only brought about so many friendships but has also given me the opportunity to explore new places along the way. Whether it’s discovering new cities in the UK or running through completely new countries, I’m creating lots of new memories and that will always put a smile on my face, even on the hardest days.

How do you manage to balance your athletic career with your personal life and other commitments?

Balancing training, academics, work, and a social life is definitely a challenge, but organisation is key. I rely on my trusty notepad to map out my week, helping me stay on top of my commitments without feeling overwhelmed. Time management is essential. I’ve learned to prioritise, plan ahead, and make the most of every moment. It’s not always easy, but finding that balance allows me to stay dedicated to my goals while still enjoying the journey.

Communication is just as important. If I’m struggling with deadlines or fitting in training, I reach out to my coach and friends for advice. No one should navigate challenges alone, and by talking things through, we can always find a solution that works.

Tasha Dewhurst - Camp Leader

What is your sporting background?

I’m fortunate to be involved in a variety of sports, but my main ones are dance and running. My biggest inspiration for both has been my family. I spent much of my childhood competing in gymnastics, but my sister was part of a local dance studio and always spoke about how welcoming and enjoyable it was. Eventually, I decided to give it a try and I ended up loving it, probably even more than she did!

Similarly, my mum has always been a runner, and I used to be baffled by how she could possibly enjoy running long distances. After repeated asking I finally joined her on a run… and from that moment, I was hooked! Now, I’m training for the London Marathon, and my mum would probably say I’m the crazy one. Both experiences remind me how powerful it is to have inspiring women in sport around you.

What has been the most defining moment of your career so far?

One of the most defining moments of my career so far has been assisting with the coaching of the dance programme on camp. I have loved working with kids from so many different countries and encouraging them to connect and build confidence through dance. In all sports, self-expression is key, but in dance, it’s especially important when performers step on stage. Watching people grow into their movements and embrace performance was incredibly rewarding.

Camp is an environment where we are able to experiment with choreography without pressure. This flexibility made the session very enjoyable, reinforcing how important it is to balance competition with the simple joys of participating in sport. As an aspiring sport psychologist, it also showed me how a supportive, low-pressure environment helps athletes thrive!

What advice would you give to young athletes who are just starting out?

1. Believe in yourself. You might not be the fastest, strongest, or most skilled at first, but you never know your full potential until you try. Look at my running journey, I never imagined I’d be training for a marathon!

2. Say yes to new opportunities. Whether it’s trying a new sport, joining camp, or stepping out of your comfort zone, you don’t know what experiences you might gain or who you might meet.

3. Follow your own path. Don’t let others’ opinions hold you back. If your school friends aren’t into sport, that’s okay - some of the most important people in my life are those I’ve met through sport.

Erica Sanders - Camp Manager

What sport do you play and what inspired you to start?

Hockey is my main sport: I started playing at school at 7 years old, first played for a club at 11, and I still compete in the English Premier League. My family are all really sporty, so I was always playing games with my siblings or parents and grandparents growing up - we are all very competitive!

What’s the best piece of advice a coach or mentor has ever given you?

Enjoy the process. As a competitive person, I always care about the outcome. However, enjoying what you do every day is just as important, if not more, than putting everything down to the outcome of one match or season.

How do you deal with failure, and what lessons have you learned from setbacks?

I have found failure, especially from non-selections, to be a time for reflection. The initial disappointment can make you sad and angry and I think it's ok to feel like that - I’ll acknowledge those feelings and write them down. Once I've done that, I do an exercise I call 'the controllables'. I’ll sit down and write out the things I 'can control' and all the things I 'can't control' - this helps me to stop dwelling on the things I can’t do anything about and set out a plan of action for the things within my control. I’ll then share it with the people close to me to help move forward.

Can you share a story about a friendship you’ve made through sport?

Friendships are one of the best things about playing sport, especially in a team. Having a common understanding of what it takes: the time commitment, the successes of achieving your goals, and disappointments like non-selection and injuries makes those friendships so meaningful. I moved to the Netherlands to play for a club team there, and apart from the one school friend who was already at the club, I didn't know anyone else in the country! Within weeks I had already made friends and a support network through the team, coaches and club and felt welcome in a new country. I think the opportunities sport can give you to travel around the world, meet new people and make lifelong friendships is so special.

Key Takeaways

Success in sport isn’t one-size-fits-all. It’s about discovering what drives you, enjoying the journey, and valuing progress as much as the outcome. A structured routine can help you balance training with everything else life throws your way — from studies to social life. And perhaps most importantly, the friendships you make through sport often become your biggest source of strength, encouragement and joy. They’re the teammates who’ll lift you up through every triumph and every challenge, on and off the field.

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Find Girls Camps

Girls Football Camps

Football camps for girls aged 12-17 with Chelsea Football Club.

Girls Basketball Camps

Basketball camps for girls aged 13-17 based at Bradfield College in Berkshire.

Girls Volleyball Camps

Volleyball camps for girls aged 12-17 based at Charterhouse School or Radley College.

Friendship Goals: The Power of Sport in Connecting Girls

Sport has always been about more than the trophies and titles. For girls especially, it creates a space to connect, collaborate and grow together. We see this social power of sport come to life on camp every summer, as girls from all over the world build friendships that last long after they leave our venues.

Common goals create strong bonds

There’s something special about working toward a shared goal. Whether it’s scoring the winning point, improving a skill, or completing a tough training session, sport naturally brings girls together. In chasing the same objective, they learn to trust each other, rely on one another, and celebrate progress side by side. These shared experiences create a sense of unity and connection that’s hard to replicate elsewhere.

Teamwork teaches communication and respect

On the pitch, the court, or in the dance studio, communication is key, and sport provides a great forum for girls to develop this skill. From learning how to give constructive feedback to simply cheering each other on, they discover how to express themselves with confidence and empathy. These lessons extend beyond training, helping girls to build respectful, meaningful relationships in everyday life.

Confidence through connection

Making new friends isn’t always easy, but sport helps girls to come out of their shells. It encourages them to take risks and try new things with the reassurance of an excellent team of staff around them. When girls feel seen and supported by their peers, their confidence flourishes, and so does their willingness to step up, speak out, and be themselves.

Friendship without borders

Sport offers a great opportunity to meet other players from around the world, creating a vibrant international environment. This is especially true on camp, where girls from over one hundred nationalities come together to learn and play. While they may come from different cultures and speak different languages, girls often discover that sport is a language of its own. From high-fives after a goal to laughs during downtime, these interactions create authentic connections that break down barriers and build lifelong friendships.

A safe space to bond

Residential camps offer more than just elite coaching - they create a shared space where girls can live, learn, and laugh together. In the boarding house, at meal times, or on group trips, girls get the chance to bond in fun, low-pressure settings. It’s these in-between moments - telling stories in the common room, sharing snacks after training, or laughing on the bus, that often spark the strongest friendships.

Support systems built to last

Sport isn’t always smooth sailing - and that’s where friends make all the difference. When training gets tough or nerves kick in before a match, having a teammate to turn to is invaluable. The friendships formed through sport become a built-in support system, offering encouragement in the hard moments and celebration in the best ones.

One of our camp welfare team, Tasha Dewhurst, shared a powerful story that sums this up beautifully:

"When I started university, I auditioned for the dance team and met a girl who gave me a reassuring smile while we were waiting to go in. It was a small moment, but in a nerve-wracking situation, that smile made me feel at ease. Since then, we’ve been inseparable. Not only did we train and compete together, but we also supported each other in other aspects of life. This friendship, along with many others I’ve formed through sport, has been so important to me. Being part of a team adds to your sense of community - it’s not just about competing, but about surrounding yourself with people who motivate and support you. I think the friendships you build in sport are often some of the strongest because you share a passion, work towards goals together, and push each other to be better.”

Stronger Together

At Nike Sports Camps, we believe in the power of sport to inspire, uplift, and unite. For girls, it’s a powerful tool to build self-belief, forge connections, and feel part of something bigger. The friendships they make here aren’t just fun - they’re formative. Because when girls support each other, they grow stronger, play better, and go further.

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Find Girls Camps

Girls Football Camps

Football camps for girls aged 12-17 with Chelsea Football Club.

Girls Basketball Camps

Basketball camps for girls aged 13-17 based at Bradfield College in Berkshire.

Girls Volleyball Camps

Volleyball camps for girls aged 12-17 based at Charterhouse School and Radley College.