Search Elverys Site
Search Elverys Site
SEARCH BY TYPING BELOW AND PRESSING BELOW
FREE DELIVERY ON ORDERS OVER €60*
FREE RETURNS TO STORES
STORES OPENING HOURS

The Benefits of Sports for Kids

Written by

Sports, fun and summertime go hand-in-hand at Intersport Elverys and the benefits of all these for kids are humongous.

As well as sports being fun for your kids, it can also keep them active, allow them make new friends and learn important life skills.

But did you know that sports can also improve their physical and emotional health?

In this blog, we’ll look at some of the advantages of sports for children, such as how it can help them stay fit, healthy, and happy.

benefits of sports for kids

Physical Health Benefits of Sports for Kids

Regular physical activity is essential for kid’s health and development, and sports are an excellent method for them to obtain the exercise they require.

The following are some of the physical health benefits of sports for children:

Better Cardiovascular Health

Sporting activities can help children’s cardiovascular health by strengthening their heart and lungs.

This can help individuals increase their endurance, lower their risk of heart disease, and enhance their general fitness.

Improve coordination and motor skills

Sports require children to use multiple muscle groups while also developing coordination and motor skills.

This can assist children enhance their general physical ability, balance, and agility.

Reduce the risk of obesity

According to the World Health Organisation (WHO), they estimated that over 38 million kids under the age of 5 were overweight or obese.

Regular exercise and sports is a brilliant method of your kids maintaining healthy weight and reducing the risk of becoming obese.

Obesity leads to a range of health problems, like diabetes, high blood pressure and heart disease.

benefits of sports for kids

Maintain stronger bones and muscles

Weight-bearing sports such as running and leaping can help children develop stronger bones and muscles.

This can lower the chance of injury while also improving overall physical performance.

Yoga can be a fantastic option, so why not check out our Best Yoga Poses for Kids Guide with the O’Neill family?

Sports provide kids with a variety of physical health benefits that can help them live happier, healthier lives.

Mental Health Benefits of Sports for Kids

Along with the physical, sports for kids can have huge benefits on their mental health too.

A study in the British Journal of Sports Medicine found that participation in team sports can help improve kids self-esteem and positively impact both their mental health and social skills.

Here are some of the benefits:

Reduced stress and anxiety

Physical activity, such as sports, can help youngsters cope with stress and anxiety.

Endorphins are released during exercise, which can improve mood and reduce tension and anxiety.

Improve confidence

Participating in sports can help youngsters develop a sense of accomplishment while also improving their self-esteem and confidence.

benefits of sports for kids

This might boost their confidence in their abilities both on and off the field.

Better sleep

Regular activity, especially sports involvement, can help children sleep better.

This is significant since sleep is essential for both physical and mental wellbeing.

Better Attention span

Sports can help youngsters increase their focus and attention span, which can help them perform better in school.

Sporting activities provide children with a variety of mental health benefits that can improve their general well-being and happiness.

Football is always a great option, this Guide to Football Training Equipment might come in useful to get started.

Social Benefits of Sports for kids

Sports can be a really effective and simple way of helping your kids develop all important life skills, such as social confidence, teamwork, communication and leadership.

It might also be one of the first times they get exposed to all these at once too.

Here we look into them a bit more.

Teamwork and leadership skills

Sporting activities need youngsters to operate as a team and learn how to lead and follow.

This can assist kids in developing key social skills and attributes of leadership that will serve them well in the future.

benefits of sports for kids

Studies have found that community sport participation helps improving kids shyness and significantly increasing anxiety over time.

Making friends

Sports can be an excellent method for youngsters to meet new people and develop new friends.

This can assist children in developing a sense of belonging and social skills, as well as having much more fun.

Learning to win and lose

Both are equally as important as the other.

Learning to handle triumph and failure with grace and sportsmanship: Sports can teach youngsters how to handle win and defeat with grace and sportsmanship.

This can aid in the development of crucial life skills and values, especially once they know that it is not all about winning.

Academic Benefits of Sports

As well as doing great in sports, it’s important that your kids academic side improves too.

And sports are a brilliant method of doing just that.

But don’t just take our word for it. We’ve pulled out of some great research to back up why sports and ‘the books’ go hand in hand.

  1. Research published in the Journal of School Health discovered that middle school pupils who participated in sports performed better academically than those who did not.
  2. In the USA, Student-athletes have higher grade point averages (GPAs) and lower dropout rates than non-athletes, according to the National Federation of State High School Associations.
  3. According to a review of data published in the Journal of Physical Activity and Health, physical activity, especially sports involvement, can improve cognitive function and academic achievement in children and adolescents.

Conclusion

We hope at this stage you are beginning to see how beneficial sports can be for your little bundles of joy.

If your thinking of sending your kids to camp this year, this Essential Guide to Summer Camps blog is a must read.

Otherwise, we hope we’ve laid out all the benefits to you and this might encourage you to get your kids involved in sports.

Intersport Elverys are experts in sport and have an incredible of kids categories and items to help you along. Check it out below.

How to pick the right Kids Rugby Boots

Written by

Are you looking to find the right pair of kids rugby boots for your child or children?

The new season is just upon us so knowing what to buy is important.

As Official Sports Retailer of the IRFU, we love our rugby, so that’s why we’ve created this guide to picking the right kids rugby boots for you.

We’ll discuss what features to look out for, sizing, some of the brands, tips on measuring feet and also answer ‘can kids wear soccer boots for rugby?’.

Kids Rugby Boots: Features

Making sure your kids rugby boots have some important features can really help your child, as well as saving you money.

Things to look out for:

Studs

Because of a lot of amateur rugby is played during the Autumn/Winter, the ground tends to be mucky and slippy.

So making sure your child has good traction is essential.

kids rugby boots

For soft ground, your child will need at least six metal studs, which help in transitions, scrums, breakdowns and more.

Rugby boots have a longer stud than soccer or football boots too, which is what sets them apart.

Mesh Lining

A mesh lining makes sure your little one’s feet can breathe while a one piece high scuff resistant PU upper provides essential durability and abrasion resistance to last then through a long rugby season.

Shock attenuating properties help to reduce strain to their lower limbs so they can always play at maximum power with less risk of injury.

Cushioning

There is a lot of potential for strain to ankles in rugby, so plenty of cushioning will provide ample protection.

It will also ensure maximum comfort for your child.

Style

There’s quite the different in requirements for backs and forwards in rugby, so their boots vary too.

For example, backs will prefer a lighter, more nimble boot to focus on speed and footwork.

Forwards will need a tougher, more secure boot with protection and grip in abundance.

Kids Rugby Boots: Sizing

Rugby boots should be as snug without contacting the toes as possible at the foot’s end.

Women’s sizing, on the other hand, differs from conventional shoe sizing and is roughly one and a half sizes smaller. For instance, a woman wearing a size 9 regular shoe should wear a size 7.5 rugby boot.

The size of the person’s feet will determine the boot size that is selected. But when purchasing rugby boots, a 1-inch space between the foot and the boot is excellent.

Rugby boots come in a variety of sizes, from junior to adult. Please compare the size charts provided with the specific items.

The same applies to kids.

Can kids wear football boots in rugby?

In a nutshell: yes.

Football boots are constructed with speed and agility in mind, whereas rugby boots are made with the need for power and stability in mind.

As a result, rugby boots are frequently bigger, have elevated heels, have more and larger studs, and have an ankle cut that is higher.

However, there are also a few more complex points to consider. Football boots are frequently worn by rugby backs players because their positions call for a lot of agility and kicking.

kids rugby boots

This explains why some rugby players favour football boots.

For rugby forwards, whose needs are extremely different, this is less true.

Consider the force and weight that a front row forward experiences when in a scrum.

It is crucial that they have a solid foundation from which to push, which is why they need bigger boots with more and larger studs than soccer boots.

How to measure kids feet?

If you’re not sure how to measure your kids’ feet at home, we can help.

Check out this blog on how to do it.

Or call in-store where our Sports Advisors will only be delighted to help.

Conclusion

We hope this guide helped your journey in finding the right kids rugby boots.

We’ve got some amazing offers from all the top brands on our site.

Check them out below.

kids rugby boots

 

 

Kids Football Training Equipment Guide

Written by

If your kid is football mad, then this guide to a complete list of kids football training equipment is for you.

Whether your kid or kids are mad to train at home, or whether you are coaching the next group of up and coming superstars this will also help you.

We are going to give a quick run down of all the essential kids football training equipment you need for your back yard or local park.

Before you start, don’t forget it’s Summer Camp season!

Check out our Essential Guide to Kids’ Summer Camps here.

Or check out our Summer Shop:

If not, enjoy this blog.

kids football training equipment

Benefits of Kids Training at Home

Before we start with the equipment, it’s important to know the benefits of kids getting involved football training.

It’s amazing what it does for their development.

  1. Health benefits

Like any other physically demanding sport, football is great for your kids health. It will keep them in good shape, boost their stamina and get them exercising regularly.

  1. The Value of Teamwork

Communication skills are so important in football and your kid will learn how to cooperate and work with their teammates.

  1. Encourage Mental Resilience

Your kid is not going to win every game, every race or every drill, no matter how talented they are. So learning to cope with defeat and disappointment, as well as success, is a great lesson for the future.

  1. Better Social Skills

When training with a group, getting involved in a team, your kid will make new friends and meet new people, learning conversation and communication along the way.

  1. Fun

Whether training on their own or with their team, kids love playing football and games. Whether it’s scoring a free kick in their back garden and pretending to be their favourite footballer, or doing it in front of their friends, the joy can be unrivalled.

Kids’ Football Training Equipment: Football Cones

One of the most simple but important pieces of kids football training equipment are cones.

Football cones are great to set up and let your kid work on their dribbling skills, mark out boxes or grids or some targets for their passing.

They are cheap, cheerful and easy to carry around.

Kids’ Football Training Equipment: Goalposts

Absolutely key for your kids to practice their shooting or goalkeeping.

These pop up goals are lightweight and easy to

Plus, the amount of fun they will have simply kicking goals and points for hours on end is incredible.

Get two, and you will be able to hold fun games for your kids’ friends too.

If you don’t have the space for a full size goals, check out these smaller, pop-up nets:

Kids’ Football Training Equipment: Bibs

If your kid has their friends over and they want to play some team games outside, you will need some durable and lightweight bibs.

Or, if you’re coaching your kids’ friends in the park, these are even more important to create teams.

Bibs that are double layered and reversible, like the below, give you much more bang for your buck.

kids football training equipment

Kids’ Football Training Equipment: Footballs

You can never have enough footballs!

Never under estimate the joy a ball of leather filled with air can bring to your kids’.

We’ve got an incredible range of colours, sizes and designs for your kids to enjoy and kick around all day, every day.

kids football training equipment

Kids Football Training Equipment: Hurdles

Returning to the topic of running-related training equipment, training hurdles are an excellent way to simulate running on a football field.

In a football game, there are many various sorts of running, and training hurdles can replicate that.

These are compact and light, and they are a helpful item to have on hand.

kids football training equipment

Kids Football Training Equipment: Football Boots

Kids love football boots.

From a parents’ perspective, they also avoid your kids ruining their good shoes by kicking a football all day.

We’ve got a great range for boys and girls.

kids football training equipment

Conclusion

We hope you enjoyed this blog and now have all the tools you need for getting the essential kids football training equipment.

It will be a long summer ahead and hopefully it will keep them busy, fit and having fun.

Guide to Buying a Kettlebell

Written by

If you’re interested in buying a kettlebell but don’t know where to start, this ultimate guide is for you.

Kettlebell training has exploded in recent years, with professional and amateur athletes all availing of the massive benefits it produces.

Getting strong, fitter and leaner in a shorter space of time and with minimal fuss.

It’s that easy (almost!).

In this guide, our Home Gym Expert Staff member, Alex Malone, takes you through the most important aspects of buying a kettlebell.

He will take you through things to look for when buying a kettlebell, as well as all the benefits and top tips you will need.

Don’t forget our wide range of kettlebells to get you started.

buying a kettlebell

If cardio is your thing but weight training not so much, check out our guide on How to Buy a Spin Bike.

How to Buy a Kettlebell Overview

Kettlebells, often known as ‘Russian hand weights’, have been around since the 1700s, although they have only recently acquired widespread media attention and appeal in the fitness industry.

While kettlebells have long been seen as a source of pride in Russia, they were not manufactured and used in North America until 1998.

In 1985, Russia designated kettlebell a sport with its own set of rules and regulations.

On a global scale, both men and women participate in power and strength endurance sports, both recreationally and competitively.

Types of Kettlebell

“Hi guys, firstly you got to remember that there are two different types when buying a kettlebell – vinyl coated kettlebells and cast iron kettlebells.

“The cast-iron kettlebell, sometimes known as the ‘original’ kettlebell, is constructed entirely of cast-iron.

“The material and design of the handle and weight are both consistent. The vinyl kettlebell is similar to the cast-iron kettlebell in appearance, but it has a vinyl coating that covers the weight and, in some cases, the grip.

buying a kettlebell

“One thing to be conscious of is that if a kettlebell is covered n vinyl, it may not be the exact weight, while they can also be kore expensive due to manufacturing costs.

“Both are suitable for commercial and home gym use, but if you’re planning on doing double-handed exercises like kettlebell swings, cast iron kettlebells are what to buy.”

Benefits of Kettlebell Training

Low Impact Cardio

“Traditional cardiovascular activities such as running can be quite beneficial to strength athletes, they can also be extremely taxing on the body.

“If your recovery isn’t completely customized to that strategy, adding hours on the treadmill to your training might not be the most beneficial cardio option either.

“Kettlebell training means you won’t be putting the same repetitive strain on your joints and connective tissue as you would if you were jogging because your feet stay grounded during even the most powerful moves.”

Full Body Workout

“Kettlebells’ allure stems from the fact that they’re healthy for more than simply your heart and lungs.

“They can also help you increase your muscular strength and mass all over your body.

“Everything from swings to Turkish get-ups will make you a significantly stronger lifter because most kettlebell exercises stimulate muscles from head to toe.

“Working with kettlebells will give your entire body a major boost in strength, with a focus on your core.”

buying a kettlebell

Better Mobility

“The good news is that you don’t need good coordination or mobility to begin kettlebell training.

“With workouts like Turkish get-ups and kettlebell windmills, you may start simple and gradually increase your overhead mobility, coordination, and stability.

“Deep kettlebell goblet squats, as well as precise kettlebell deadlifts and swings, will improve hip mobility and coordination.

“Your coordination and mobility will have greatly improved by the time you progress to the more challenging kettlebell moves.”

Practicality

“They are also a super quick way of shedding some pounds in a short space of time. Some studies find you can burn up to 400 calories in a 20 minute workout.

“So they will leave you feeling great both mentally and physically afterwards.

“They are also incredibly easy to store and carry around than other weights and won’t take up a lot of room in your home gym.”

How To Buy a Kettlebell Top Tips

Don’t Go Too Heavy

“It won’t benefit you if you go too heavily.

“You’ll do more harm than good by exercising your ego.

“You’re not ready for it just because you saw it on the internet.

“While it’s necessary to push yourself, if you’re sacrificing form in order to lift a given weight, the possible injury outweighs the potential benefit.

“As long as you keep within your capabilities, heavyweight is necessary for gaining strength.

“It’s easy to get carried away with a goal of pressing or swinging greater and heavier weights.

“Stop the set as soon as your form deteriorates, or even a set or two before that, if you’re utilizing a weight you can handle for a specific rep range.”

buying a kettlebell

Simplify Your Training

“Nothing beats the simplicity of one or two bells and some fresh air if you’re in your home gym

“When it comes to gym equipment in traditional venues, it’s easy to get caught up in the ‘more is better’ approach.

“The list goes on and on with racks, dumbbells, cable machines, ab stations, and so on.

“With a few kettlebells, you may add dynamic moves to your calisthenics practice at home, simplifying it.

“Check out our amazing bundle offers HERE. 

“A change of pace from in-depth, percentage-driven workouts can be refreshing.

“Simple complexes and movements can help you keep going on your strength journey without missing a beat and without the need for a ton of equipment and weight.”

Stay within your Ability

“Just because you desire to accomplish something doesn’t necessarily mean you’re ready to do it.

“The talent is more vital than the will.

“If you’re new to the kettlebell world, social media may be a dangerous area. Juggling, aggressive motions, and high-volume routines may appear appealing, but if you’re not ready, take a step back.

“We’ve got some great workout ideas below.”

Kettlebell Training Workouts

“There is loads of brilliant kettlebell workouts you can find online and do at home.

“Below are some links to our favourites.”

Men’s Health Focus on Building Muscle

Cosmopolitan’s 15-Minute Workout to hit all muscle groups

Conclusion

We really hope you enjoyed this blog.

If you’re interested in more really good content, check out our Blog right here.

Or why not shop our Kettlebell range HERE or below.

buying a kettlebell

Find The Right Sports Bra: Size Guide

Written by

For active people, your sports bra is one of the most important pieces of equipment you’ll own – so this sports bra size guide is sure to help you.

Especially if you’re entering the 2023 VHI Women’s Mini Marathon, whom Intersport Elverys are proud sponsors for 19 years now.

Even if you’re not entering it and are just a casual or serious sports person, this should be seen as an important investment in comfort and support.

Look at the care and precision we put into choosing our running shoes; the same level of scrutiny and detail should be put into the choice of sports bra.

Just like you do with your leggings too, which we have prepared this Leggings Size Guide BLOG for.

sports bra size guide

It’s estimated that 80% of women are wearing the wrong type/size of sports bras which can result in breast pain, soft tissue damage, chafing among other issues.

Choosing the right sports bra is essential for women of any size, shape or activity level.  It’s important to make sure you have adequate support so you can lead an active lifestyle without unnecessary discomfort.

Read below or find our latest blog on this topic HERE

 

SUPPORT
Low Medium High
Activity Walking Road Cycling Running
Yoga Hiking Aerobics
Light gym work Active gym work Contact sports

Sports Bra Size Guide: Support

Light Support Bras

Usually, low energy activities will consist of little sweat.

Activities such as walking, yoga, or stretching would be considered low energy. For these workouts, you won’t need as much support as high energy exercises.

Choose lightweight sports bras with narrower straps and bands. An adjustable strap is not necessary for support during low energy workouts.

sports bra size guide

Medium Support Bras

These workout activities will be in between low and high energy, like gym sessions or cycling.

Just like the energy level, you’ll need a medium support sports bra to accommodate your body.

Unlike low-energy workouts, you’ll need a wider strap, and since you’ll be breaking a sweat, you need a bra that restricts breast movement more than low-support bras.

 

sports bra size guide

High Support Bras

Any high intensity activity, like running, will require a high support sports bra, as your body will constantly be in motion and you’ll need to make sure everything stays comfortably in place.

Find high support sports bras with wide bands and adjustable shoulder straps to adjust while you’re working out or after.

 

sports bra size guide

What size should I choose?

You should stick to the size that you wear in a standard bra (once you’re confident you have been fitted/measured properly).  Various brands will offer size conversions either on in-store signage or on the product packaging.

Sports Bra Size Guide: Features

Band

The main source of support comes from the band, which forms the foundation of a sports bra. The band should be snug around your rib cage, but comfortable.  If it feels too tight, it is.

If you can fit two fingers between your body and the band (but not more) that’s the sign of a good fit.

Shoulder straps should feel secure and provide minimal stretch to reduce up-and-down movement.

Straps that fit properly should not slip, and they should also not dig into your skin.

Adjustable straps allow you to fully customise the fit of your bra.

Closure

Some bras are pulled on over your head, some have a back closure with hooks.

Bras with back closure are easier to get on and off, and gives another option to further adjust/customise the fit.

Underwire

The benefit of underwire in a sports bra is that it supports each breast individually and can help to minimize movement.

Wicking fabrics move moisture away from your skin and keep you comfortable.

The more supportive a sports bra is, the less effective it will be at wicking away moisture because of its sturdier fabric and construction.  Look out for moisture-wicking technologies.

Strap Types

Please note, thin straps are generally easier to hide, however wider straps offer more/better support.

Tank top: This style is most similar to a “normal” bra. The straps are often adjustable so you can customise the fit.

Criss-cross: These straps cross over each other and usually provide good support. The straps are often adjustable so you customise the fit.

Racerback: Sports bras with a racerback have shoulder straps that come together between your shoulder blades to create a Y-shape. This style is more suited for medium- to high-impact activities, but they are typically not adjustable.

sports bra size guides

 

Conclusion

It’s recommended that you re-assess/update your sports bra every 6 months to 12 months as over time the fibers, elastic and other components weaken, which compromises support.

More even more content that could benefit the VHI Women’s Mini Marathon in 2022, check out our Running Shoe Size Guide. 

Shop our entire range of sports bras HERE

The Ultimate Rugby Recovery Session

Written by

80 minutes of rugby at any level is severe on the body, so getting that all-important rugby recovery session in the following day is crucial for performance.

Rugby players are encouraged to perform a rugby recovery session the day after a game to help recovery, which will aid soreness, tightness and mobility issues.

The sessions will only take 20 minutes and are designed to be light, mostly non-strenuous work. We’ve got a great line of recovery equipment right HERE. 

Check out a video snippet of the session below.

Intersport Elverys takes recovery serious, that’s why we’ve got Connacht Rugby’s Head of Athletic Performance, David Howarth, to take us through a typical recovery rugby session.

Or as Howarth puts it, in his Aussie accent: ‘a regen session’.

rugby recovery session

Howarth brings a wealth of experience to his role, having previously worked with Oklahoma City Thunder NBA as their strength and conditioning coach.

So you’re in safe hands.

Before you start, why not check out our Top Tips from the Connacht Rugby Team. 

Types of Rugby Recovery Session

“There’s three different levels of regeneration or recovery that we would suggest for the Connacht Rugby guys to do after big sessions, or between sessions, so that they can get ready to perform again.

“Essentially you can do active regeneration, passive regeneration or some sort of mental regeneration.

“Active regeneration or recovery might be down in the ocean getting in cold water, or a sauna of some other exposure to heat, or maybe it might just be getting a longer sleep.

rugby recovery session

“A mental regeneration could be reading, talking with friends or working through some plans or something like that. While active regen’ or recovery is where we actually take action to try and change tissue quality, or the way we feel and move.

“So below is a quick example of some active regen’ we suggest for the guys to do on their down days.”

Dos and Don’ts for a Rugby Recovery Session

“Before any rugby recovery session starts, there’s a number of dos and don’ts you should follow.

“One thing we want to prioritise going into any of these sessions is making sure we get enough sleep and we’ve eaten the right foods. This can be like putting lipstick on a monkey if you don’t do these two things.

“First, make sure you get a really good night’s sleep and get good food into you going into that day off. Once you’re on it, make sure you’re taking your time going through the recovery session and don’t rush it.

“But equally don’t turn it into a full workout because that is coming the day after for you.

“Check out our three-part easy-to-do active recovery session below.”

Active Rugby Recovery Session To Try

Rugby Recovery Session Part 1: Trigger Therapy

“To do this, you are going to need a roller and a trigger ball, even a massage gun will help. 

“Start by lying down on your roller, hugging yourself around your chest, looking for elbow on elbow, and working on your lower back, rolling between your hips and about the middle of the thoracic spine.

“Keep it nice and smooth, nice and slow, and keep that chin tucked up.

“Then you’re going to find a nice tight spot, drop your hips down to the ground and gradually lift those elbows back towards your head, working in and out of it. What you’re trying to do is pin down the tissue that is really tight.rugby recovery session

“This is really good for loosing out the shoulders and you can work your way through the various tight spots you might have.

“From there you can move on to the front of the thigh. Roll over and drop your quads onto the roller, go one or two legs, whatever you feel comfortable doing.

“And we’re working the same theories here of rolling through the tissue, finding any bad spots and when you do, pin the knot.

“This can be really beneficial when you don’t have access to massage therapy.

“We want you to continue working through the legs, like the outside of the thigh – the IT Band – and then the calves. This is not particularly pleasant, nor do you want it to be, so it should feel a six or seven out of ten in terms of pain.

“The results should be pleasant but the actual doing of it is quite unpleasant.”

Rugby Recovery Session Phase 2: Basic Stretching

“The second phase of this is just basic stretching.

“One we like to do is the pigeon push up. Start in a push up position, pull your knee up to your chest and point your foot out the side. From there you just want to drop your chest over the top of your knee. Don’t overdo this either.

“We’re lengthening out that muscle towards the back around the glutes and up toward the hip, a part of the body that gets tied up in rugby players due to change of direction and getting blasted off the ball.

rugby recovery session

“It’s pretty hard to hold yourself in this if you’ve not got a good range of motion and the ability to hold here ends up in a little bit of a performance advantage.”

“Another stretch we like is a lying leg twist. The lads will lie on their back, roll their leg over and try and keep their shoulders on the ground. If you’re struggling with that, just lean over on your side, life your hand high up in the air and twist that back as far as you can.

rugby recovery session

“Stay nice and relaxed while holding these positions and stay in them for one to two minutes.”

Rugby Recover Session Phase 3: Movement Fly

“The next phase is a bit more challenging and about cleaning up the movement, making sure that hips and shoulders and backs are working together and able to transition between key positions.

“We’ll ask the guys to stand on their feet, starting nice and low, pushing up overhead and reaching away to open up them shoulders, challenging that balance. Sinking down to a forward fold to loosen out the hamstrings before walking your hands forward to a push up position.

“You can work by pushing back in a dogs pose or push through to a Hindu pose. From here step forward with one leg, pushing into the ground with one arm and the opposite points towards the sky and opens up. Repeat on the other side.
“For a bit of a challenge to the core, bring the hands back into what we call a bear crawl position and move to an ex-switch, which brings up one foot and the opposite hand to the shoulder. Stay low and balanced before rolling back into a squat and standing up.”

Conclusion

As Official Sports Retail Partner of Connacht Rugby, we’re delighted to have David’s expertise on show. Full video below.

We’ve got other recovery based content too, like this Yoga Poses for GAA Players and Footballers. 

Why not shop our Rugby Range Right HERE or our Recovery Range below.

Famous Irish Rugby Players: Top 6

Written by

Throughout our history, there has been some very famous Irish rugby players.

Irish rugby has long punched well above its weight in terms of the talent it has produced and now we’re taken on the difficult task of picking our most famous and best players.

If you’re new to rugby, our Ultimate Guide to Rugby Positions Blog might help.

As Official Retail Sports Partners of the IRFU, we know it’s not going to be a easy and we’d also like to apologise to anyone we’ve left out or who you think should be included.

It’s a game of opinions after all!

So here we go, and in no particular order.

Famous Irish Rugby Players: 1

Brian O’Driscoll (1999-2014)

Position: Centre

Caps: 141 (Ireland 131 and British and Irish Lions 8)

Tries: 47 (Ireland 46 and British and Irish Lions 1)

We’re starting off with the easiest inclusion in our list.

Dricco’ is widely regarded as the best rugby player Ireland has ever produced and some will also argue as the greatest to play the sport.

famous irish rugby players

The centre was a prolific try-scorer with a record of 46 for Ireland, while he also boasts the record appearances of 133 Tests, 83 as captain.

The Leinster club man had pace, strength, leadership, agility, leadership and flair – the complete player who somehow, was never awarded the World Player of the Year despite 3 nominations.

O’Driscoll also boasted eight Lions Test caps, 4 Triple Crowns, 2 Six Nations, one Grand Slam, 3 European Cups and is still the all-time Six Nations try scorer.

Famous Irish Rugby Players: 2

Paul O’Connell (2002-2015)

Position: Second Row

Caps: 115 (Ireland 108 and British and Irish Lions 7)

Tries: 8 (all with Ireland)

A fans favourite and the leader of the pack through an illustrious career.

The second row was a colossus, revered across the world for his leadership, heart and talent.

famous irish rugby players

The Munster man finished with 108 Ireland caps, hampered somewhat by injuries. He also lined out for the Lions on three tours, captaining the in 2009.

Post Brian O’Driscoll, O’Connell captained Ireland 28 times, leading his country to the 2014 and 2015 Six Nations. In total, he finished with 3 Six Nations, one Grand Slam, 4 Triple Crowns and 2 European Cups.

Famous Irish Rugby Players: 3

Keith Wood (1994-2003)

Position: Hooker

Caps: 63 (Ireland 58 and British and Irish Lions 5)

Tries: 15

A forward by name, but Keith Wood was totally and utterly unique in what he could do.

World Rugby Player of the Year in 2001, the Munster man was highly mobile and possessed pace, agility, a kicking game, excellent hands along with a insatiable desire for work.

famous irish rugby players

Playing 58 times for Ireland, 36 as captain, Wood represented the British and Irish Lions on the 1997 and 2001 tours and helped Munster reach their first ever European Cup Final in 2000.

Hampered by injuries, he held the record for test tries by a hooker (15) until very recently.

Famous Irish Rugby Players: 4

Willie John McBride (1962-1975)

Position: Lock

Caps: 80 (Ireland 63 and British and Irish Lions 17

Tries: 2

In terms of a British and Irish Lions tour legend, Willie John McBride is undisputed in the record books.

Picking up 63 caps for Ireland and captaining them to the 1974 Five Nations, McBride helped the Lions to their only tour victory over New Zealand in 1971. In 1974, he captained the Lions on what is considered their most successful tour ever in South Africa, where they won 21 matches on the bounce and were dubbed the ‘Invincibles’.

famous irish rugby players

They were amongst five of his tours with the Lions!

He registered 11 caps as Ireland captain and had famous wins over South Africa and Australia in their own backyard.

Famous Irish Rugby Players: 5

Ronan O’Gara (2000-2013)

Position: Fly-half
Tests: 128

Points: 1083

O’Gara is second only to O’Driscoll as the most-capped Ireland player in history with an incredible 128 caps and an even more incredible 1083 points scored.

The fly-half was one of the most consistent and professional kickers in the world game and a central figure for Ireland and Munster for over ten years.

famous irish rugby players

O’Gara toured with the Lions in 2001, 2005 and 2009, but perhaps his most famous day out was winning the winning drop goal in Cardiff to help seal Ireland’s first Grand Slam in 61 years.

If you’re interested in kicking, we’ve a fantastic How-To Blog & Video featuring Connacht and Ireland’s Jack Carty HERE. 

Famous Irish Rugby Players: 6

Johnny Sexton (2009-Present)

Position: Fly-half

Caps: Over 100 and counting

Points: Over 900

The evergreen Sexton is the only player in this list still plying his trade and no list of great players could be completed without him.

The once understudy to O’Gara, since Sexton broke onto the since in the late noughties he hasn’t looked back. In 2010 he surpassed O’Gara in the starting team and developed into a ferocious leader.

One of the world’s best over the past decade, Sexton was awarded the World Rugby Player of the Year in 2018 after being instrumental in helping Ireland reach number one in the world and be named World Rugby Team of the Year.

Conclusion: Honourable Mentions

We couldn’t finish this list without mentioning a number of players who could easily have been picked.

We’re talking the legendary Jackie Kyle (1946-1958), Rory Best (2005-2019), Mike Gibson (1964-1979) and Ciaran Fitzgerald (1979-1986).

We can’t wait to hear your suggestions either, so let us know.

Intersport Elverys is proud to be Official Retail Partners with the IRFU and also Connacht Rugby. 

famous irish rugby players

 

 

Irish Yoga for GAA Players and Athletes

Written by

Irish Yoga continues to grow and grow, in part due to the huge benefits it can bring but also due to the many expert yoga instructors we have.
Intersport Elverys is fortunate to have our own expert Irish yoga instructor, Roberta Harrington, who has already given some great tips and classes on our platforms.

Check them out here blog on Basic Yoga Poses HERE and her Ultimate Guide to Yoga at Home HERE.

In this blog, Roberta takes you through some myths, tips & tricks, plus all the advantages for yoga for footballers, GAA players and athletes.

irish yoga

Irish Yoga Myths

“People always think they are to inflexible for yoga and I always laugh at this because if you’re poor at a particular skill in GAA, then the first thing you do is practice it.

“So if you’re practicing your shooting at first, it can be slow to improve. Equally so with your mobility. But once you practice and give it some time, you will see massive improvement and your body will actually crave it.”

Is Yoga Beneficial to Weight Loss?

“Pending on your fitness and body type, it differs from individual to individual.

“But certainly the more rigorous styles of yoga, such as Vinyasa or power yoga, is a very dynamic type of yoga where you will work on strength-based postures and challenge yourself mentally and physically.

 

“They may not be suitable for beginners, but certainly for weight loss, to get a good sweat on, or just to tone up and strengthen your core, power yoga is the answer.

“And it burns a lot of calories while also working on that range of motion and flexibility.”

Benefits of Irish Yoga to GAA Players and Footballers

“Yoga can be absolutely incredible when it comes to working towards injury prevention – it’s very proactive in that sense.

“With GAA and other sports, you see a lot of reoccurring injuries, like hamstring tears, ACL injuries and shoulder issues, and with yoga, we learn to adapt in any given situation by increasing or lengthening the muscles within the body.

“So with GAA, you’re doing a lot of the same motions over and over again but when your body is taken out of that position, the potential for injury increases. Yoga is amazing for exposing your body to those positions and getting it used to it.

“You see huge build up in quads and hamstrings with GAA players and other footballers, but sometimes there can be imbalances in glutes or knees and yoga is amazing for these.”

Yoga for Mental Health

“Yoga is also fantastic for concentration, mental focus and clarity, which works wonders on the GAA pitch.

“For game days, simple breathing techniques that you learn in class can really help to ground you and become that little bit more present for the match.”

Is yoga becoming more popular in Ireland with GAA players?

“I see a huge amount of teams now using yoga in pre-season and I am working with a lot too, which is fantastic to see.

“Once it was woman dominated in our classes, now you see a lot of GAA players, rugby players, soccer players, who find it a great way to complement their training on the pitch or in the gym.

“They often had the idea that yoga is really spiritual and done by lads with dreadlocks, and are pleasantly surprised to see that that is not the case. Yoga is a great humbler for them too, because they might think they are really strong or flexible, but one class of yoga shows they are not!

“So my advice is to start basic, don’t feel like you can go straight into an advanced class, find your feet and start to progress from there.”

 

irish yoga

 

Training Advice from some Top Irish Female Athletes

Written by

There are some seriously talented Irish Female Athletes across the many sporting codes in this country right now.

We’re lucky to have some of these top Irish female athletes collaborating with us at Intersport Elverys.

From football, GAA, running, sprinting, rugby and boxing, we’ve been working closely with some of the leading Irish Female Athletes through their careers and we’ve managed to get some insight into their thinking, with them providing some brilliant advice on training, motivation, tips on reaching your goals and more.

Irish International Sprinter/Hurdler Sarah Quinn, Irish Rugby 7s/Xvs Stacey Flood, Republic of Ireland’s Rianna Jarrett, Team Ireland boxer Gráinne Walsh, international runner Grace Lynch and Cavan LGFA/Collingwood AFLW star Aishling Sheridan answer our quickfire questions.

Check them out below.

Or you can also watch them over on YouTube, right HERE: 

International Sprinter/Hurdler: Sarah Quinn (Mayo)

irish female athletes

Advice for everyday Athletes: “To start off with a focus that you know you will be able to stick to and build your daily routine around. Don’t start off with ten things at once, because the likelihood is you won’t be able to stick to them all. Start small, it could be something as simple as increasing your water intake and make sure you nail that before you go focusing on something else.”

Best Advice you ever got: “Definitely, ‘Don’t compare your step 1 with someone else’s step 10′”

How do you get motivated: “Setting goals and working towards beating them.”

Sporting Goal for 2022: “I’m hoping to stay injury free and grab every opportunity that comes my way.”
Advice on sticking to your goals: “Every Sunday, write down what you want to achieve that week. And at the end of the week, do a quick slef review and see if you achieved it. If not, make changes for the following week.”

Ireland Rugby 7s/Xvs: Stacey Flood (Dublin)

Advice for everyday Athletes: “Enjoy every single training session you do because not everyone gets to what you do and what you can do.”

Best Advice you ever got: “Hard work beats talent when talents doesn’t work hard.’ I believe if you work hard in whatever you do, it will go a long way in getting you where you want to be.”

How do you get motivated? “I always bring it back to why I am there and who I am doing this for. It’s also really easy to motivate yourself when you’re in a good group of players or training partners.”

Sporting Goal for 2022: “To quality and compete at the World Cup 7s in Cape Town in 2022″
Advice on sticking to your goals: “Find a way to hold yourself accountable. Whether it’s writing it down in a diary or journal, or finding a training partner that will motivate you and keep you going, or maybe even buying a smartwatch that will show you all your fitness data, just find something that will help you in that sense.”

irish female athletes

Cavan LGFA & Collingwood AFLW: Aishling Sheridan (Cavan)

Advice for everyday Athletes: “It might sound simple, but investing in some top quality gym gear and footwear is great for preventing injuries firstly, but it will also motivate you to train.”

Best Advice you ever got: “The best advice I ever got was to not be afraid of making mistakes. Not everything will go 100%, because you learn from mistakes.”

How do you get motivated? “Wanting to better myself every single day.”

Sporting Goal for 2022: “To give everything I can when I play and to leave every ounce of energy on the pitch.”
Advice on sticking to your goals: “Make sure you get a diary plan so you can work out your days and weeks ahead. It will keep you motivated and give you direction and routine.”

irish female athletes

International Long-Distance Runner: Grace Lynch (Kerry)

Advice for everyday Athletes: “My advice to you is to invest in a really good pair of running shoes. I love the ASICS Novablast 2 for my easy running days.”

Best Advice you ever got: “It’s something that I still abide by today, and it’s as simple as enjoying your training, making sure you do it for you.”

How do you get motivated? “Setting short term and long term goals. Write them in your training diary and every thing else you do on your sessions, because you can then look back and see your improvements.”

Sporting Goal for 2022: “I am aiming for PBs in the 10k road and also the half marathon.”
Advice on sticking to your goals: “Track everything. Improvements keep you hungry and wanting more.”

irish female athletes

Team Ireland Boxer: Gráinne Walsh (Offaly)

Advice for everyday Athletes: “A good friend of mine told me that comparison is the thief of joy. You see so much of peoples’ lives these days through social media like Instagram and everyone is comparing their’s to others. I would tell people to only focus on being the best version of yourself, and no one else.”

Best Advice you ever got: “The best advice I can give is to be honest with yourself. Set a goal and stick to that goal and never let that negative voice in your head get the better of you – always stay one step ahead.”

How do you get motivated? “I think about the time recently when I spent 18 weeks in a cast and was unable to train. So I push myself over all them hard times, thinking about what I want to achieve and I use this every single day.”

Sporting Goal for 2022: “I want to get back on the World stage competing for Ireland.”
Advice on sticking to your goals: “Write everything down on a Sunday night for your week ahead. I also write down what I am grateful for at the end of every day – it’s great to keep you grounded and humble,”

irish female athletes

Republic of Ireland: Rianna Jarrett (Wexford)

Advice for everyday Athletes: “Set goals that are measurable and realistic. Break your long terms goals down into short-term goals.”

Best Advice you ever got: “Don’t let setbacks define you, use them as motivation.”

How do you get motivated? “The beauty of playing team sport is that you’re pushed daily by the people around you, like the players and management, which really helps me keep going.”

Sporting Goal for 2022: ““To break back into the Irish set up and qualify for the Fifa 2023 Womens World Cup in Australia and New Zealand.”
Advice on sticking to your goals: “Make sure you have the right tools to get the job done. I use a journal on a daily basis, and I’m also loving my adidas Ultraboost 21 and massage gun for my recovery.”

You can also read about Rianna’s top 5 favourite weight training exercises for women here: 

irish female athletes

 

Conclusion

We hope some of this advice from these top Irish female athletes will help you and your training.

Hear from them below.

irish female athletes

At Home Resistance Band Workout with Bundee Aki

Written by

Bundee Aki is a big fan of resistance bands and he’s going to show us his favourite at home resistance band workout exercises.

Resistance bands are incredibly practical and allow you to do a workout pretty much anywhere.

So why not try out these simple exercises next time you’re at home or in the gym – get them HERE: 

 

At Home Resistance Band Workout: Bicep Curl

“Benefits of a bicep curl I find is that it helps me develop my lower and upper arm strength and also helps me with my rugby when I go into contact and I am holding the rugby ball as hard as I can or as tight as I can so people don’t strip it off me.

“Résistance bands work for warm up and and a workout as well when you’re doing a bicep curl.”

Instructions

  1. Place yourself in the middle of a resistance band. Place the central piece of your resistance band on the floor while holding the ends. Step one foot onto the band, so the band is in the centre of your foot. Then, with your feet shoulder-width apart, place your other foot on the resistance band. Ensure that the band does not shift and that your feet are at ease.
  2. Hold the resistance band’s ends in your hands. While performing your workout, stand with your back straight and your eyes forward. Maintain a straight line with your arms at your sides, palms facing inward. Maintain a modest amount of tension between your hands and feet by holding the band. Some resistance bands incorporate handles to make them easier to grip. Otherwise, grab them and squeeze them as tightly as possible.at home resistance band workout
  3. Hold your curl for 2-3 counts by bending your elbows. Raise your hands to stretch and tighten the ends of the resistance band. To avoid the bands snapping or slipping, use a slow, controlled motion. To work your muscles, bring your hands in front of your shoulders and flex your biceps for 1-2 seconds.
    Hold dumbbells in addition to the resistance band to make your curl more difficult. You can raise both arms at the same time or alternate arms with each curl.
  4. To finish your rep, slowly lower your arms. Straighten your arms out again at the same regulated speed after you’ve finished counting. If you let go of the bands as you lower your arms, you risk injuring yourself. Rest for 1 count after your hands are at your sides and the resistance band feels loose again before continuing your reps.
    During your workout sessions, do 2-3 sets of 10-15 reps. During your curl, don’t lift your feet since the resistance band may shatter and injure you.

At Home Resistance Band Workout: Tricep Extension

“The difference between doing a bicep curl is obviously working the front muscle of your arm. When you’re doing a tricep extension, it’s working that muscle on the back of your arm.

“You can also do an overheard extension, which also hits the back of the arm but isolates the muscle a bit more because you’re trying to stay still.”

Instructions

  1. Attach a substantial item above your head, such as a door jamb, to which you can safely attach an exercise band. With your elbows bent and by your side, grab the band’s ends. Straighten your elbows while tucking them into your sides. Return to the starting position slowly. Repeat.at home resistance band workout
  2. Only move your elbow. Make no movements with your waist, shoulders, or back. Maintain good balance and form by contracting your abdominals.

At Home Resistance Band Workout: Band Pull

“There is a lot of benefits you can get out of a pull apart band resistance.

“It helps with your strength, as well as your back and your shoulders. It’s a good exercise to warm up and also a good workout to get the upper body ready for a big session.”

at home resistance band workout

Instructions

  1. Hold an exercise band out in front of you at roughly chest height while standing up straight. Hands should be at least shoulder width apart. Then, pressing your shoulder blades together, pull the band apart. Then go back to where you started. Try to complete 30 per day. If your band’s resistance is too easy or too difficult, you can adjust it. Only move your elbow. Make no movements with your waist, shoulders, or back. Maintain good balance and form by contracting your abdominals.

 

If you liked Bundee Aki’s workout, why not check out 5 of the Best Weight Training Exercises for Women, with out other brand ambassador, Rianna Jarrett.

We’ve also got a top range of Home Gym equipment available HERE.

at home resistance band workout