The Ultimate Rugby Recovery Session

Posted on February 15, 2022 at 4:52 pm.

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’.

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.

“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.

“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.

“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.

“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.

Irish Yoga for GAA Players and Athletes

Posted on February 9, 2022 at 1:50 pm.

Written by Ger Flanagan

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 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.”

Your Go-To Shoe Size Guide

Posted on January 26, 2022 at 1:24 pm.

Written by Intersport Elverys

We know buying shoes online can be difficult in getting your perfect size – this Shoe Size Guide is here to help!

With the 2024VHI Women’s Mini Marathon just around the corner, it is even more important too!

For the last 20 years we have been offering unique product, advice and benefits to marathon participants.

We’ve got brands like Nike, adidas, Puma, Brooks, ASICS, Reebok, Skechers, North Face, HOK A and Merrell.

If you’re thinking of taking up running for the event, this might be for you?

Because of this, we’ve compiled a comprehensive Running Shoe Review for 2024 with all the best makes and models you can get!

So, to take the hassle out of your online shopping, we’ve compiled a lost of all the leading brands below.

Shoe Size Guide: NIKE

Brooks and Nike tend to be slightly broader in comparison to Asics and Adidas.

Check out our full range of Nike shoes right HERE:

Shoe Size Guide: ADIDAS

You can’t beat a pair of adidas, to make you look good and feel good.

Check out our full range right HERE:

Shoe Size Guide: PUMA

Puma have some of the freshest kicks around, check our full range right HERE:

Shoe Size Guide: BROOKS

Brooks are the ideal runner for every occasion, check them out HERE:

Shoe Size Guide: ASICS

Packed with performance and style, ASICS running shoes have been one of the market leaders for a long time.
We’ve a fantastic range right HERE:

REEBOK

Reebok hone in on technology, comfort and style, check out our full range HERE:

SKECHERS

Kids love Skechers, and so do we – check our full range HERE:

THE NORTH FACE

If you’re into the outdoors, The North Face is sure to help you out.

Check them out HERE.

MERRELL

For all your outdoor need, check them out HERE:

Conclusion

We hope this helped you out.

You might also like our blog on How to Start Running: The Beginners Guide

Find our extensive footwear selection on our website HERE.

Training Advice from some Top Irish Female Athletes

Posted on January 25, 2022 at 1:39 pm.

Written by Ger Flanagan

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)

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.”

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.”

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.”

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,”

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:

Conclusion

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

Hear from them below.

Selecting The Correct Tennis Racket: Size Guide

Posted on January 21, 2022 at 9:54 am.

Written by Intersport Elverys

It’s vital that you select a tennis racket which suits your game – so this tennis racket size guide is here to help.

At Intersport Elverys, we have a great selection of tennis rackets to buy , however, it’s important to do your research before you buy.

Take a look below where we’ve outlined some of the main elements that you need to take into consideration when you’re purchasing a tennis racket.

Tennis Racket Size Guide: Choosing The Correct Racket

Ultimate Control Racket

Small head/heavy weight/thin beam for a long or fast swing
Head size range – 98 sq in and below.
Weight range – 300g – 340g
Beam width range – 22mm or less
Suitable for advanced players or powerful intermediates players.

Power Control Racket

Over sized head/lightweight/tick beam for a medium to full swing
Head size range – 90 sq in – 102 SQ in
Weight range – 280g – 300g
Beam width range – 22mm or 22mm
Suitable for all player types – this racket has a good mix of power and control. Ideal first adult racket and a physically strong beginner.

Light-Weight Racket

Over sized power racket for a compact swing
Head size range – 102 sq in – 110 SQ in
Weight range – 225g – 280g
Beam width range – 25mm or 28mm
Suitable for Beginners and intermediates especially those who are not physically strong
Not suitable for physically strong players or very young players.

In this blog, we have reviewed some of our Most Popular Tennis Rackets to make sure you know what one to buy.

Tennis Racket Size Guide: Grips

Tennis Racket Size Guide: Kids 10 Years and Younger

3 stages: Red, Orange and green.

Kids are given all the tools to succeed at this sport, with smaller courts, properly sized tennis rackets and tennis balls designed to be played at a slower speeds to help kids learn and grow into the game as they get older.

Types of Tennis Balls

Pressurized ball

This is a tournament ball and is used by advanced and professionals players, these are one the most common used.

The internal air pressure gives a greater bounce, speed and spin, which fades quite quickly over time.

A study found that the life span of pressurized balls only lasts for 2 weeks.

Pressure less ball

Generally used for beginners, practice and recreational play.

Bounces from the rubber shell, not the air inside means they wont lose their bounce like standards ball, in fact they actually gain bounce as the outer felt begins to fade. The only con is, some players find this ball to be heavier to play with.

Conclusion

Here at Intersport Elverys we have a fantastic range of products from a wide range of sports. Find our Tennis section HERE.

Finding the Best Swimming Gear for Kids

Posted on January 19, 2022 at 4:20 pm.

Written by Ger Flanagan

Are you taking the plunge (like that? ) with your kids and introducing them to swimming lessons? Or are they more accomplished in the discipline but you’re looking for some new swimming gear for kids?

Well Intersport Elverys has all the best products for all levels and ages of swimmers, from the best brands in the business.

We’ve got large ranges of swimsuits and trunks, swim caps, goggles, nose plugs, socks and other accessories.

So keep reading to make sure your kids are ready for the water before they make the jump!

Or if they’d like to go Sea Swimming, check out our Blog on Sea Swimming Right HERE.

Essential Swimming Gear for Kids

First things first, no swim can happen without some trucks or a swimsuit!

It’s an essential piece of swimming gear for kids.

For boys, swimsuits like the Speedo Endurance Jammer Boys, the Nike Boys 4 Volley Shorts in blue, or the Speedo Tommy Turtle Place Aquashort are proving really popular.

While for girls, it’s definitely worth considering the Speedo Koko Koala Swim Top & Short combo, the adidas Girls BOS Suit in Black or the Speedo Boom Logo Allover Tankini.

Check them out below

Best Swim Cap for Kids

Most pools won’t allow anyone enter the pool without a swimming cap now.

But they are also essential for keeping your kids safe and protected while in the water.

Swimming caps will keep their hair out of their face, keep it drier while also protecting it from the chemicals in the pool water. Not to mention keeping water and bacteria out of their ears.

And for those competitive swimmers, it will also make them faster from a hydrodynamic purpose.

Some of our favourites include the Speedo Silicone Junior Swim Cap in Black, the Nike Solid Silicone Youth in Blue or the Speedo Long Hair Cap.

Essential Swimming Gear for Kids: Googles

Goggles are great in helping your child feel more comfortable in the water and to help in their swimming lessons.

As your child gets older and progresses in swimming, goggles can be key in playing an important part in allowing them to do this in utmost comfort.

And don’t forget, if your child wears glasses, they may also need goggles or even prescription goggles, which are available to purchase via your optician.

We’ve an incredible range – check them out below.

Or, our favourites include the Speedo Kids Vengance Mirror Goggles and the Speedo Futura Biofuse Flexiseal Junior Asso.

Essential Swimming Gear for Kids: Socks

Swimming socks are a brilliant safety measure to ensure your kids don’t slip and fall in and around the pool and changing rooms.

If you’re swimming outside, they will also protect your kids’ feet from the sun, protect them from rough surfaces and getting cuts as well as keeping them warm in cold water.

Click the link below to see more.

Essential Swimming Gear for Kids: Accessories

We’ve also got a complete list of accessories that will make swimming that bit more enjoyable and fun for your kids.

Little things like nose plugs, ear plugs, armbands, fins, splashball and floats will all make things that bit easier.

Conclusion

We hope this blog will help you kit your kid out for their next adventure in the pool or the sea.

Don’t forget to check out our full swimming range below, where you’ll also find mens and womens products.