+ BASEBALL/SOFTBALL
Lowest Risk
Participate in any fun or training activities (swing drills, catch, solo toss, footwork) alone or with household members at home with your own sanitized equipment.
Medium Risk
Train or play alone or with household members at a public facility with your own sanitized equipment.
Highest Risk
Participate in any team or large group pickup play with non-household members and shared equipment.
Sources and resources: USA Baseball • USA Softball • Little League
+ BASKETBALL
Lowest Risk
Dribble, shoot and participate in other ballhandling drills or activities alone or with household members at home in driveway or backyard with your own sanitized equipment sanitized equipment.
Medium Risk
Engage in the above activities with household members at indoor or outdoor public court, making sure to sanitize any commonly shared surfaces such as gate handles, benches, basketballs, etc.
Highest Risk
Participate in any team or large group pickup play with non-household members and shared balls.
Resources: USA Basketball • Jr. NBA
+ CHEERLEADING
Lowest Risk
Perform individual skill development (jumps, flexibility, tumbling, choreography, general fitness, strength training) at home (backyard, inside home), alone or with household members.
Medium Risk
Perform individual skill development activities in public outdoor spaces alone, with household members, or with non-household members maintaining recommended physical distancing.
Highest Risk
Participate in team or group activities in gym; use shared equipment; not following recommended physical distancing guidelines.
Sources and resources: USA Cheer
+ FIELD HOCKEY
Lowest Risk
Perform individual skill development activities (dribble, passing, footwork/agility drills, shooting drills, etc.) alone or with household members at home with your own sanitized equipment.
Medium Risk
Perform individual skill development activities alone or with household members, in an outdoor public venue with your own sanitized equipment while exercising appropriate physical distancing.
Highest Risk
Participate in any group, team, or multi-team structured or pick-up play, with non-household members; using shared equipment; not sanitizing shared or personal equipment (e.g., cages, balls, cones); not maintaining recommended physical distancing guidelines.
Sources and resources: USA Field Hockey
Lowest Risk
Train or engage in fun activities (e.g., catch, footwork, sprints) alone or with household member at home using own sanitized equipment.
Medium Risk
Same as the below, but in public spaces.
Highest Risk
Participate in any organized team or large group pickup play with non-household members and shared equipment (better if gloves are on).
Sources and resources: USA Football • NFL
+ GOLF
Lowest Risk
Putt or chip balls at home.
Medium Risk
If on golf course, carry own clubs or ride alone in sanitized golf cart and abide all updated club and/or US Golf Association (USGA) guidelines; maintain recommended physical distance from non-household members; keep golf bag in your possession at all times; use remote check-in; no bunker rakes; modified flagsticks and cups; no common use distribution of tees/scorecards/pencils/ball markers.
Highest Risk
Play with non-household members not maintaining recommended physical distance; make physical contact (e.g., handshake, high-five, fist bump), and ignore club and/or USGA guidelines using shared equipment.
Sources and resources: Golf Course Superintendents Association of America • PGA of America • US Golf Association
+ GYMNASTICS
Lowest Risk
Perform individual skill development activities (general fitness, strength training, flexibility/holds, tumbling) at home (backyard, inside home), alone or with household members.
Medium Risk
Perform individual skill development activities in public outdoor spaces alone, with household members or with non-household members, maintaining recommended physical distancing; sanitize any personal equipment.
Highest Risk
Perform team or group activities using shared equipment in gym; not sanitizing personal or shared equipment; not following recommended physical distancing guidelines; share chalk.
Sources and resources: USA Gymnastics • USA Gym Parents
+ ICE HOCKEY
Lowest Risk
Perform individual skill development activities (dryland training, general fitness, strength training), at home (inside, backyard, driveway) alone or with household members.
Medium Risk
Perform individual skill development activities in public outdoor spaces alone or with household members or with non-household members following recommended physical distancing; sanitize any equipment.
Highest Risk
Participate in any group, team, or multi-team structured or pick-up play, with non-household members; practice in public ice rink; using shared equipment; not sanitizing personal or shared equipment; not maintain recommended physical distancing guidelines.
Sources and resources: USA Hockey
+ LACROSSE
Lowest Risk
Engage in sport-specific training and related activities (wallball, passing, footwork drills, shooting drills, etc.) alone or with household members at home and with your own sanitized equipment.
Medium Risk
Engage in the activities above alongside shooting drills or free-play involving passing, running and scooping ground ball, alone or with household members, in a public venue with your own sanitized equipment while exercising appropriate social distancing.
Highest Risk
Participate in any group, team, or multi-team structured or pick-up play, with non-household members (including coaches and officials) and shared equipment.
Sources and resources: US Lacrosse
+ MARTIAL ARTS
Lowest Risk
Perform individual skill development activities at home alone or with household members.
Medium Risk
Perform individual skill development activities in outdoor public spaces alone or with household members while maintaining recommended physical distance from non-household members. Sanitize any equipment.
Highest Risk
Participate in any martial arts with non-household members; practice in public gym; not maintaining recommended physical distance from non-household members; not sanitizing shared or personal equipment.
Sources and resources: USA Judo • USA Karate • USA Taekwondo
+ PICKLEBALL
Lowest Risk
Train or engage in activities alone or with household members at home (shadow swing, dinking, footwork) with your own equipment.
Medium Risk
Play or train on public or shared court only with household members.
Highest Risk
Play or train on public or shared court with non-household members; no measures taken to minimize touching of shared objects.
Sources and resources: USA Pickleball Association
+ ROWING
Lowest Risk
Row/erg on personal equipment (e.g. ergometer at your home); perform individual skill development activities at home alone or with household members.
Medium Risk
Row on personal equipment (e.g. ergometer or single) in public alone or with household members; perform individual skill development activities in public spaces alone or with household members or with non-household members following recommended physical distancing; sanitize any equipment.
Highest Risk
Rowing in crowded areas; rowing with non-household members in close proximity or same boat; erg indoors on shared equipment
Sources and resources: US Rowing
+ SOCCER
Lowest Risk
Train or enjoy exercises at home (e.g., juggle, cone drills, footwork, passing) alone or with household members with your own equipment.
Medium Risk
Engage in any activities in public spaces alone or with household members, and with sanitized balls.
Highest Risk
Engage in team or large group pickup play with non-household members and shared balls.
Sources and resources: US Soccer Federation • US Soccer Foundation • DC SCORES
+ SWIMMING
According to current CDC guidance, there is no evidence that COVID-19 can be spread to humans through the water. Proper operation, maintenance, and disinfection (with chlorine or bromine) of pools should reduce risk of COVID-19.
Lowest Risk
Swim in your own chlorinated pool (laps, tread water) and engage in dryland training at home alone or with household members.
Medium Risk
Swim in chlorinated public pool as long as proper steps are taken by the operator to reduce the spread of the virus, and recommended physical distancing is practiced; swim, snorkel, surf in open salt or freshwater alone or with household.
Highest Risk
Use of water parks and water playgrounds, venues where physical distance is difficult to control; swim, snorkel, surf in open salt or freshwater with non-household members; dryland training within six feet of non-household members.
Sources and resources: CDC (Water and COVID-19 FAQs) • CDC (Considerations for Aquatic Venues) • USA Swimming
+ TENNIS
Lowest Risk
Train or engage in activities alone or with household members at home (wall rally, hot hands, shadow swing, footwork) with own equipment.
Medium Risk
Play or train on public or shared court with household members.
Highest Risk
Play or train on public or shared court with non-household members, and with no measures taken to minimize touching of shared objects.
Sources and resources: US Tennis Association
+ TRIATHLON
Lowest Risk
Swim:
- swim in your own chlorinated pool (laps, tread water) or in open salt or freshwater alone or with household members in a low populated area;
- engage in dryland training at home alone or with household members.
Bike:
- use your own indoor cycle;
- ride outside alone or with household members with your own equipment in less populated setting.
Run:
- run on personal equipment (e.g. treadmill in your home);
- do sprints at home;
- run alone or with members of household in less populated setting.
Multiple Discipline Training:
- conduct in short and focused sessions using your own equipment and facilities at home.
Medium Risk
Swim:
- swim in open salt or freshwater, or chlorinated public pool as long as proper steps are taken by the operator to reduce the spread of the virus, and recommended physical distancing is practiced.
Bike:
- ride alone or with household members outside with your own equipment (only ride in a pace line or close group/pack with household members) in more populated setting, remaining physically distant from any non-household members.
Run:
- run alone or with members of household in more populated rural/suburban/urban setting, remaining physically distant from any non-household members.
Highest Risk
Swim:
- swim in chlorinated public venues where physical distance is difficult to control;
- swim in open salt or freshwater with non-household members;
- dryland training while not maintaining recommended physical distance of non-household members.
Bike:
- join group ride;
- ride with non-household members not keeping recommended physical distance;
- indoor cycle at public gym;
- cycle with shared equipment (e.g., bike, pump, rented bike, etc).
Run:
- run in crowded areas;
- run with non-household members in close proximity;
- run indoors on shared equipment (e.g., treadmill in a shared gym).
Sources and resources: USA Triathlon
+ ULTIMATE FRISBEE
Lowest Risk
Perform individual skill development activities (throwing practice, general fitness, strength training), at home (backyard, driveway, in-home) alone or with household members.
Medium Risk
Perform individual skill development activities in public spaces alone or with household members or perform individual skill development activities with non-household members following recommended physical distancing; sanitize frisbee.
Highest Risk
Participate in team or group play; not maintaining recommended physical distancing; not sanitizing frisbees.
Sources and resources: USA Ultimate
+ VOLLEYBALL (BEACH/COURT)
Lowest Risk
Perform individual skill development activities (passing drills, blocking, hitting, setting, serving, general fitness, strength training), at home (backyard, driveway, in-home), alone or with household members; use personal net at home to play with household members.
Medium Risk
The above individual skill development activities in public spaces alone or with household members or individual skill development with non-household members following recommended physical distancing; sanitize volleyballs.
Highest Risk
Participate in any team or group play; not maintaining recommended physical distancing guidelines; not sanitizing volleyballs.
Sources and resources: USA Volleyball
+ OTHER LOW-RISK SPORT ACTIVITIES TO CONSIDER
Virtual team activities, such as video conference training, fitness challenges and more to stay in contact with your teammates, friends and family.
