High Performance at Home

Helping everyday Australians maintain their physical and mental wellbeing at home

Latest tips & advice from the NSW Institute of Sport

What to do after you’ve filmed your match – Performing the Analysis [Part 2]

You’ve now seen some of the ways in which Performance Analysts at the NSW…

What to do after you’ve filmed your match – Performing the Analysis [Part 2] Image

What to do after you’ve filmed your match – Analysing the performance [Part 1]

With the ability to record high quality video in most people’s pockets, there is…

What to do after you’ve filmed your match – Analysing the performance [Part 1] Image

Expert advice for aspiring wheelchair basketball players from Janna Mizens

Coach of the NSWIS Wheelchair Basketball Program Janna Mizens is a Paralympic gold medallist…

Expert advice for aspiring wheelchair basketball players from Janna Mizens Image

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

3 exercises for greater shoulder health

Shoulder injuries are prevalent in overhead sports such as swimming, cricket, tennis and baseball.…

3 exercises for greater shoulder health Image

4 easy glute exercises to relieve your lower back

Our ‘glutes’ play an extremely important role, not only when exercising but in everyday…

4 easy glute exercises to relieve your lower back Image

Two pool recovery sessions to complete after your training

There are two primary types of recovery sessions you can do in pools. These…

Two pool recovery sessions to complete after your training Image

Nutrition Tips

How to support someone who is on a diet or watching what they eat

It might be that someone in your life has decided to focus on making…

How to support someone who is on a diet or watching what they eat Image

Nutrition FAQ | I’m eating healthy but not getting the results I think should

There is nothing more frustrating than committing to a plan for change with drive…

Nutrition FAQ | I’m eating healthy but not getting the results I think should Image

This might be why you get so hungry at night

Sometimes with nutrition we have to find out what the body needs by listening…

This might be why you get so hungry at night Image

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…

5 tips for maintaining your focus during COVID-19 Image

Creating a healthy work environment at home

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

Creating a healthy work environment at home Image

Maintaining mental health & wellbeing during COVID-19

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

Maintaining mental health & wellbeing during COVID-19 Image

Strength & Conditioning Videos

Expert Tip | Phil Moreland

Full body banded workout

15 minute flexibility routine

Pushups

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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.