How Can I Build Confidence, Learn New Skills, and Overcome the Effects of a Strict Upbringing at 22M?

I am a 22-year-old male, and while I am pretty good academically, I lack extracurricular achievements. I cannot play sports, sing, dance, or play any musical instruments. This makes me feel very insecure in college. 

Throughout my life, my father was very strict about not letting me step out of the house alone. His reasoning was that he didn’t want me to overexert myself or take time away from studying. I was also not allowed to play sports because he believed it would tire me out and affect my academic performance. Comparing and shaming for minute mistakes was a common thing in my life. He always said that I will learn things automatically when I am old enough. And when I am old enough, I feel that I cannot just learn from my mistakes anymore because punishments for mistakes that a 22-year-old should not make are huge in terms of my social image. I just cannot make a mistake of a 12 yo when I am 22. 

Whenever I encountered a problem, my parents would step in and take control. As a result, I never had the chance to solve real-life problems on my own. Now, whenever I face challenges, I feel deeply uncomfortable because I lack the past experiences that could guide me in finding solutions. It's as if I was never taught the alphabet, yet now I'm expected to write an essay. 

As a result, I’ve grown up feeling underconfident, with low self-esteem, no distinct personality, and poor communication skills. During college events, I often feel terrible watching others perform—whether it’s dancing, singing, or showcasing other talents—because I have nothing to contribute.

What steps can I take to better myself and get over these fears?