High Performance at Home

Helping everyday Australians maintain their physical and mental wellbeing at home

Latest tips & advice from the NSW Institute of Sport

Expert advice for aspiring divers from Chava Sobrino

Head Coach of the NSW Institute of Sport Diving Program, Chava Sobrino, has a…

Expert advice for aspiring divers from Chava Sobrino Image

Five benefits of using outdoor gyms

Outdoor gyms and exercise circuits are becoming more prevalent within the community and offer…

Five benefits of using outdoor gyms Image

Expert advice for aspiring water polo players

Water polo coaches at the NSW Institute of Sport have offered their main piece…

Expert advice for aspiring water polo players 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

30 minute full-body playground workout

Playgrounds can provide a great environment for the entire family to exercise and be active. On your next…

30 minute full-body playground workout Image

Upper body strength exercises – variety workout

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

Upper body strength exercises – variety workout Image

30 minute kettlebell workout at home

Kettlebells provide another form of free-weight training, which can be used to target a range of…

30 minute kettlebell workout at home Image

Nutrition Tips

6 nutrition tips for returning to work & resetting good habits

Just when we are getting used to life at home things change again we…

6 nutrition tips for returning to work & resetting good habits Image

Understanding the relationship between nutrition & sleep

Have you ever felt so exhausted that you feel the only way to get…

Understanding the relationship between nutrition & sleep Image

Nutrition advice for endurance cycling

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

Nutrition advice for endurance cycling 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

Banded Pushup

Pushups

Banded Bent Over Row

Standing Neck Release

Squats

Banded pull apart

Split Squat

Standing Overhead Press

Piriformis Stretch

Banded Crab Walk

Quad Stretch

Hamstring Strech

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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.