High Performance at Home

Helping everyday Australians maintain their physical and mental wellbeing at home

Latest tips & advice from the NSW Institute of Sport

How strong are you really? Simple strength testing to track your progress

Many of us are training all the time, but when was the last time…

How strong are you really? Simple strength testing to track your progress Image

Expert advice for aspiring archers from Ricci Cheah

Ricci Cheah is the National Para Coach for Archery Australia, and coaches the NSW…

Expert advice for aspiring archers from Ricci Cheah Image

The performance analysis process

Ever wondered how performance analysis is achieved in team sport? Here’s a typical process…

The performance analysis process 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

Getting your recovery right after a hard training session or competition

There’s nothing better than the feeling of finishing a hard training session, run or…

Getting your recovery right after a hard training session or competition Image

Short on time for a strength session? Try out this barbell complex

Time can be seen as a limiting factor for some people when it comes…

Short on time for a strength session? Try out this barbell complex Image

5 tips to improve your pull-up

The pull-up is a common strength training exercise, which is particularly popular with athletes…

5 tips to improve your pull-up Image

Nutrition Tips

How to utilise meal kit delivery services to set you up for success

Much like an athlete needs to juggle training with their social life, work and/or…

How to utilise meal kit delivery services to set you up for success Image

5 easy nutrition tips for your next road trip

The ongoing international border restrictions have led to more Australians turning to local destinations…

5 easy nutrition tips for your next road trip Image

Practical tips for staying hydrated when it’s hot

Hotter weather brings a greater risk of dehydration due to the increased fluid losses…

Practical tips for staying hydrated when it’s hot 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.