Sports don’t matter at all. What matters is that you:
(1) Do well academically (GPA and test scores). That is the number one thing that opens more doors to you when you are applying for colleges, and also can help you financially as well.
(2) Do the ECs that appeal to you. They can be inside or outside of school. But find things you like and dig into them. That can be debate, 4H, sports teams at schools, sports outside of school, quiz bowl, volunteering, etc. For college admissions purposes, it does help if you have some kind of demonstrable achievement. But that can vary a lot. For example, one of my kids was into insect collecting. She joined 4H so she could display her exhibits at the county fair, and ended up winning ribbons at the state fair. If she’s really wanted to, I suspect she could have volunteered to help an entomology prof at our nearby state university, or at a nearby wildlife refuge to build on that experience. Or if you are in a sport, get trained to umpire or ref, and do it for younger kid’s teams. If you are a musician, give private lessons to middle school kids. My other kid got interested in an unusual foreign language and found ways to learn to speak and practice it. She travelled to the one country where it was spoken for a summer in high school (managed to wrangle an amazing study abroad scholarship that covered almost all the cost). And colleges thought it was unique, it definitely helped her admissions.
Colleges want students who are academically capable, and are interested and interesting. If you can be those things, you will have a lot of good choices.