High Performance at Home

Helping everyday Australians maintain their physical and mental wellbeing at home

Latest tips & advice from the NSW Institute of Sport

5 ways to be mentally fit for your return to sport

As things are slowly getting back to a ‘new normal’, on many people’s minds…

5 strength exercises for swimming

As pools around Australia begin to reopen, here are five exercises to help improve…

Nutrition advice for endurance cycling

If you intend to drive a car for several hours, it wouldn’t make much…

Join our team of world class experts as they provide a range of tips, advice and workout routines for the community.

Easy workouts for the home (bodyweight and equipment)
Strength and flexibility workouts & routines
Nutrition tips and meal ideas
Tips to stay focused and mentally healthy during COVID-19
Expert advice to get the most out of your exercises

Our team are utilising their knowledge and experience with some of Australia’s top athletes to provide free tips and advice in order to support the wider community currently working and exercising from home.

NSWIS Athletes are on board with High Performance at Home

Aidan Roach - Olympian (Water Polo)

Ellie Cole - Paralympian (Swimming)

Kaarle McCulloch - Olympian (Cycling)

Jessica Fox - Olympian (Canoe Slalom)

Melissa Wu - Olympian (Diving)

Erik Horrie - Paralympian (Rowing)

Exercises & Workouts

5 strength exercises for swimming

As pools around Australia begin to reopen, here are five exercises to help improve…

45-minute field session for strength & conditioning

Below is a 45-minute field-based session to assist and complement your current training schedule…

20 minute upper body strength workout – biceps & triceps

Useful for people who have had minimal exposure to regular upper body strength exercises and want some direction…

Nutrition Tips

Nutrition advice for endurance cycling

If you intend to drive a car for several hours, it wouldn’t make much…

Nutrition advice for swimming

When it comes to nutrition and swimming, perhaps the most common form of knowledge…

Nutrition advice for endurance running

Are you planning to compete in a fun run next year, or an endurance…

Health & Wellbeing

5 tips for maintaining your focus during COVID-19

Times are changing and COVID-19 is having a large impact on us all. The…

Creating a healthy work environment at home

Working from home places different challenges on your body. Here are our top tips…

Maintaining mental health & wellbeing during COVID-19

The measures to stop the spread of COVID-19 have undoubtedly had a significant impact…

Strength & Conditioning Videos

Pushups

Banded Bent Over Row

Standing Neck Release

Squats

Banded pull apart

Split Squat

Standing Overhead Press

Piriformis Stretch

Banded Crab Walk

DISCLAIMER
“High Performance at Home” resources and materials are made available by the New South Wales Institute of Sport (NSWIS) for education and information purposes only. NSWIS recommends that any person, who intends using these resources and materials for purposes and objectives relating to their own physical fitness and wellbeing, does first consult with a qualified and accredited exercise professional. NSWIS further recommends that any person using the resources consults their treating doctor before embarking on any program of physical fitness, in the event that the person is or might be suffering from any illness or injury. NSWIS does to the fullest extent permitted by law expressly disclaim all warranties and all representations that the resources and materials (including any part of each) is fit for use by any person. NSWIS accepts no liability in respect of any personal injury, loss or damage suffered by any person as a result of, or in connection with a person accessing, using or undertaking any physical activity included in the resources and materials. The resources and materials are general in nature, and are not guaranteed to be suitable for use by all persons who may access the resources and materials.