Table 3 Summary of recommendations

Alternative training

• Enable athletes to meet the targeted training objectives (e.g., strength, power, endurance, cardiorespiratory) and, if possible, perform exercises resembling sports movements (e.g., agility, short sprint, jumping, throwing).

• Creatively using available means with unconventional methods (e.g., household items) in training routines can diversify workouts, and achieve fitness goals.

• Athletes can be provided with either basic and/or specialized training. Some athletes may already possess standard equipment or tools such as a treadmill, a roller bike, a mini gymnasium, or a swimming pool.

• Virtual training and competitions are accessible to many athletes. For example, virtual reality racing or fitness games that simulate riding, boxing or dancing (or even competition) can offer a fun and interactive training (and competitions).

• The training should be periodized (proper progression, recovery, individualized, and monitored).

Training monitoring

• Insufficient training stimuli for extended periods may reduce the fitness of athletes. Fitness tracking applications such as Strava™ and MyFitnessPal™ allowed athletes to log exercises and monitor progress. An app like TeamBuildr™ allows coaches or trainers to provide daily workouts and receive athlete data feedback.

• Scheduled video calls (daily or weekly) for training can be helpful for both athletes and coaches to anticipate meetings (online), discuss progress and challenges, and make any adjustments needed in training routines.

Injury prevention

• The issue of applying injury prevention training, particularly if resources are limited (home-based training), is lacking specificity. Ideally, injury prevention programs are tailored to the athlete’s specific needs. This is usually identified via fitness testing incorporating, among others, neuromuscular and biomechanical assessments. If this is not available, general prevention programs based on common risks associated with sports may be applied.

• For optimal benefits, athletes need to be provided with appropriate programs by (qualified) coaches or trainers. Common injury prevention programs that may be adopted (fully or partially), can include multimodal exercises (e.g., flexibility + strengthening + balance + jumping + change direction), such as FIFA11+™. Applying a comprehensive, evidence-based program (e.g., NetballSmart™) can be helpful. Insufficient training and a sudden spike in intensity upon resumption may increase the risk of injury.

Recovery strategies

• Recovery is a broad term for restoring balance after physical or mental exertion. Recovery should be prescribed by considering the nature of training and load monitoring.

• Various recovery modalities may be accessible (e.g., hot water, cold water, foam rolling, massage gun) by athletes. Sleep and nutrition should be emphasized as playing important roles in the recovery process. Stretching (physical) and meditation (psychological) are “popular” recovery methods employed as part of daily or weekly training. Athletes can also consider using automated massage devices such as massage gun, or self-myofascial release techniques via a foam roller or roller massager.

Sleep and napping

• Good sleep hygiene is crucial for athletes, particularly during challenging situations (lockdown etc.). Key practices include avoiding long (> 30 min) and/or late (after 16h00) daytime naps and limiting caffeine intake except early in the day while abstaining from alcohol and nicotine.

• Maintaining regular meal, training and sleep schedules, and avoiding heavy meals near bedtime potentially enhances sleep quality. Establish a consistent, and regular sleep routines, including pre-sleep routines (e.g., reading, warm bath), wake-up time (everyday), aiming for 7–9 h each night. Create a comfortable sleep environment (e.g., lighting, temperature, ‘privacy’) free of distractions.

• Training sessions can be implemented in the early part of the day, which aligns the internal clock with the natural sleep-wake cycle, to ensure better sleep quality and overall physical and psychological well-being for athletes.

Mental health and wellbeing

• Restriction situations forced athletes to train at home, usually alone, and often unsupervised. The aim should be to “prevent” psychological distress during their transition back to normal training and competitions. Anxiety and stress reactions may be exacerbated when injuries occur during lockdowns, contributed by factors such as loss of income or sponsorship, uncertainty about return to competitions, and anxiety about contracting disease, among others.

• Multidisciplinary interventions (e.g., psychological, psychosocial) or assistance can be implemented to identify stressors and help athletes cope with challenges and continue their training and careers. Use of relevant tools (e.g., questionnaires) to screen for risk factors is suggested.

• Use of communication technologies (e.g., videoconferencing and telehealth care) is recommended, and if athletes feel overwhelmed, they can reach out to a mental health professional for online therapy sessions. Inform the athletes about the possibility and availability of assistance when needed.

Training motivation

• Motivation toward training is vital for continuity and adherence. Staying connected with support systems including coaches, teammates, family, and friends is crucial for emotional support and motivation, helping athletes to remain balanced and prepared for when normal training and competition resume.

• Virtual training sessions with coaches and teammates via video calls or videoconferencing can provide a sense of community and accountability.

• Athletes feel less anxious and more eager to return to their sport if following structured training plans. Shifting to a “better” training environment, such as “bubble training”, can boost motivation levels.