Advice for athletes during the COVID-19 outbreak

As the world copes with the unprecedented and continuously evolving threat of the novel coronavirus, athletes all over the world have faced training and competition disruptions that would undoubtedly play a role on performance.
Here are a few tips for the athletes at this time:
• Take the spread of the illness seriously. In observing the guidelines by the World Health Organization you are not just protecting yourself, but doing your part to protect your community. The great challenge with this illness is not so much the treatment of the virus but rather the rapid rate of spread, especially by those who do not show symptoms.

• Take care of your aerobic system. Evidence shows that training your aerobic system at least once a week helps to maintain your level of fitness. As an athlete, now would be a good time to focus on getting in those long runs you may or may not enjoy. Public training facilities in your area could be closed at this period to limit public gatherings, but running 4-5 miles a few days a week can have several benefits beyond giving you a sound aerobic base such as helping to keep a strong immune system and building focus, self-discipline and other key traits to athletic success.

• Self-train. Several countries have advised closures of gyms and with good reason. Keeping public gatherings to a minimum are proven ways to slow the spread of viruses such as these. This does not have to spell the end of your strength training. There are hundreds of exercises out there (many of which can be found on YouTube) to safely build strength using just your bodyweight or minimal equipment. Now would be a good time to bring out your resistance bands and other portable exercise tools, but also setting simple targets like getting in 100 push-ups and 500 abdominals per day are still highly beneficial.

• Minimize training groups and observe the 3 feet or more rule. If you do need to get in technical work and it becomes unavoidable, then keep your training groups to 5 persons or less and as far as possible observe the 3 feet rule. A lot of your coaches could be at a higher risk of having a more significant reaction to the illness so do not be selfish- keep your distance.

• Where weight training is essential- sanitize before and after use.

• Utilize the additional time to learn about your game and other facets of training. For a cricketer or footballer this could mean spending time reviewing footage or practicing a new drill.

• Take the time to focus on aspects of training you might not have had the time to work on before. Different variations of the bodyweight plank and the Bodyweight Bridge are excellent tools to prevent injury and enhance performance by strengthening the glute, inner thigh and hips. A simple YouTube search can reveal a lot of safe demonstrations of those exercises.
• Sleep is in some ways is the human superpower. It plays an important role in physical healing, pain management and in maintaining a healthy immune system

• Athletes and all persons should continue to focus on nutrition. There’s a focus on vitamin C, you should be aware that too much can also cause health problems, so stick to daily recommended doses which is up to 500mg. A serving of citrus and other fruits each day should provide enough vitamin C
In closing, keep in mind that the guidelines for you are no different to the rest of the world. As an athlete you are likely a role model in your community so the example you set can influence others and play a major role in the outcome of this situation. So keep your distance and wash your hands.