Welcome to #OurSquad

Our Squad is a Sport Wales initiative aimed at inspiring, empowering and encouraging more women and girls in Wales to get active and give sport a go.

It doesn’t matter about your current fitness level, sporting ability or chosen activity, we just want you to get involved and have fun doing it.

Us Welsh are known for being a friendly bunch and we know there’s a network of friendly females out there who only want to encourage each other to achieve the very best – whatever that may be.

There’s even a network of supportive males, also up for the challenge to inspire and empower their other halves, mums, daughters, nieces and gal pals. We want to grow this community and the army of support available to women and girls who want to get more active, try something new or venture into sport for the first time.

So join us. Be a part of #OurSquad. Share your stories and celebrate the achievements of women and girls across the nation giving it a go.



A few little snippets from training friendly game on the weekend 💁So excited for Euro Cup 🇦🇺 Just waiting to confirm a game this week against Oxford University as well. Busy, busy! #WelshWyverns #WelshDragons #CardiffPanthers #PinkPanthers #afl #aussierules #playon #squadgoals #oursquad #learning #excited #cardiff #wales #welsh #eurocup



We had our second rookie day on Sunday! It went so well. Some great hitters and blockers for sure 😉 We hope to see you all at training! Remember its never too late to try something new. We welcome women at our training sessions each week. 10:45-1pm Llandaff North rugby club! Do come along. There is a space for every woman on our team #americanfootball #americanfootballuk #cardiffvalkyries #oursquad #fitness #fun #girlsgonestrong #cardiff #wales #welsh #welivesthediff #joinus #exciting #newyou #beinspired



So proud of our very own Ruth who partook in Diamond Series last Saturday as wide receiver 💪🏈 A long day of reps and scrimmaging the Red team faced the Blues in what we're sure was an absolute battle. Awesome to see so many teams come together as one #amazing #diamondseries #widereceiver #squadgoals #cardiffvalkyries #rideofthevalkyries #oursquad #girlsgonestrong #americanfootball #americanfootballuk

Lifting myself up

Attending a female-only taster session at Bangor University, Grace thought she would find yet another activity she enjoyed. What she didn’t count on was just how much weightlifting would help boost her self-esteem. Now, when she’s not busy studying for an Msc in Clinical Neuropsychology, student Grace is lifting weights above her head! A bit of an all-rounder, Grace, now 23, has always been interested in sport. She danced from a young age, in everything from tap and ballet to jazz. She represented her High School cross-country team every year from Year 7 through to Year 11. She enjoyed rock...

Ruby loves to ride and inspire

Ruby Woods who is a British Cycling Breeze Champion first took up the sport three years ago when her boyfriend gave her a bike for her twenty-third birthday so that she could join him on rides. Soon after, Ruby decided to join her local club, Milford Tritons CC, but admits that nerves about what to expect almost held her back. “Despite the fact that my boyfriend is on the committee and his dad is the Chairman of the club, I still felt intimidated about joining Milford Tritons. “I was worried that I wouldn’t be good enough and unable to keep up...



Splendid scrim times tonight! Diolch yn fawr skaters and officials (including the shy ones not in the pic!) 💚 We had a blast!

Ffion’s trailblazing across Wales

Ffion James, younger sibling of world champions Becky and Rachel, recently represented Great Britain at the World Cyclo-Cross championships. As a child, Ffion was desperate to get involved with the sport, seeing the early enthusiasm of her older siblings: “I got involved with mountain biking because my brothers and sisters were into it when they were really young” she said. “They were doing it and I really wanted to give it a go. I gave it a go, and I’ve loved it ever since”. Ffion recalled: “I remember crying before the start of my first race because I was so...

Beccy’s bouncing about netball

Beccy Roberts, 26 is Head Coach of a large netball club in North Wales whilst playing competitively herself and teaching Physical Education at Castell Alun High School in Hope. Beccy’s love for sport stems from her school days, which she says was fostered by her PE teacher – a legacy she strives to continue with her own students. Rebecca said: “Being a full-time PE teacher can sometimes be challenging, and like everyone, I have been known to struggle to get my work-life balance right.” “I find that netball is a huge stress reliever for me.” “A lot of people feel...



And now the tapering starts... . #thisgirlcan #runspiration #thisgirlcanrun #oursquad #easydoesit



@Regrann from @amylou_murph - Thumbs up if you love Saturday's?! Yeahhhhh we do 🙌 #mtb #ukmtb #mtbwomens #mtbwales #oursquad #bike #girlswhoride #mountainbike #wales #walesneverfails #imbikemag #dh #mtblife

Jin’s fitness saved her life

A fitness instructor whose fitness levels helped her overcame the odds and survive a rare auto-immune disease is hoping to inspire more women and girls throughout Wales to give a more active lifestyle a go. Jin Osborne, 34, from Penarth suffers from granulomatosis with polyangiitis (GPA) disease, which affects just eight in a million people, and attributes her success fighting the disorder to her involvement in sport. The mother of one, who runs her own fitness class JinFit, is committed to helping women of all shapes and sizes to get active for the right reasons in a welcoming and friendly...



Had an amazing time on the @loco_surfing SUP at The Albert Dock in Liverpool with Oscar the Paddle Boarding Pup! What an amazing way to see such a beautiful city. I'll definitely be back! Thanks so much @kessy_woo for getting me out 💙 #Repost @madeinliverpooltv (@get_repost) ・・・ Look who's #swimming @thealbertdock!! It's @oscarseyepatch 🐶⛵️

Angeline likes to cool off in the pool

An award-winning Welsh community coach is hoping to inspire women and girls from across the country to take up sport, whatever their background, to improve their health, boost their confidence and form life-long friendships. Angeline Tshiyane, 53, from Bettws in Newport, has set up multiple sporting groups to help encourage an active lifestyle among the region’s black, minority and ethnic (BME) communities, who are traditionally less likely to participate in sport. The mother of one, who also works as a carer, has launched her own weekly swimming sessions for children and adults from BME backgrounds, as well as the country’s...

Danni’s getting salty in the surf

Danielle Robertson, 27, from Rhosneigr, Anglesey but now living in Neath, founded her own surfing club to help make the sport more accessible to women by providing them with the chance to try it, grow their confidence and connect with like-minded individuals. After meeting up with two like-minded female surfers she met online at Rest Bay, over a post-surf hot chocolate Dani and the others decided to create an online community to help women with a passion for surfing to connect, share advice, train together and form friendships. Surf Senioritas has since grown into a thriving community and source of...

Emily is kicking with confidence

Emily Roberts, now 16, from Llandudno, suffered from low self-esteem as a result of years of bullying at school, before taking up karate to build her confidence. “Sport has helped to improve my confidence and transform me as a person. I wouldn’t be who I am today without it” As a ten-year-old girl she beat the bullies and overcame issues of extreme shyness thanks to her love of martial arts. The former timid teen has seen her confidence soar and friendships flourish since her involvement in the sport. She has even gone on to teach a karate squad of her...



Big ride tomorrow ladies.. Red/black awesome decents #ridelikeagirl #afanlodge #sheshredsco #oursquad



Happy #CycleToWorkDay #oursquad #yousportlegend #sgwadni #cycling #wales

Steph’s into brawling on skates

An international roller derby champion is hoping to inspire women and girls throughout Wales to take up sport, regardless of their shape, size and ability. Stephanie Howarth, 35, from Cardiff, has represented her local team, the Tiger Bay Brawlers, at UK, European and American roller derby tournaments. As a child, Stephanie grew up playing numerous sports in school but like many young girls lost interest during her teenage years. At 30, her interest was reignited when friends invited her to watch a game of roller derby, inspiring her to later try out for the squad. “Take that initial step and...

Cat is keeping the spark shining

Having always loved running, mum of two Cat Johnson enjoys nothing more than teaching other women how to do the same, earning her the nickname ‘Running Mama.’ Here’s Cat’s story of why she loves to keep fit and inspire other ladies to reach their goals, #OurSquad style …  Cat has always enjoyed keeping fit. In fact, getting back in to running after some time out did wonders for her own mental health. Four years back, she attended Diva Sport session in Pengam. Her enthusiasm got her spotted and she was approached to join the team of instructors. First, she started...

Welsh Girl Problems turns Golfer

Our guest blogger Welsh Girl Problems is trying out a few sports to help motivate #oursquad to give them a go too! First up, it’s golf… A few weeks ago you’ll remember I wrote this blog explaining that over a 3-month period, I was gunna be getting me sweat on with the new Our Squad programme and writing about it here. For the next 12 weeks, I’m gunna be trying out six sporty activities and as well as writing about them (once I’ve caught my breath), I’ll be plastering them all over my social.  Anyone who follows me on Insta...

Caroline’s at the top of her game

Caroline Matthews, 43, who lives in Sully, has represented Team GB at both the 2004 and 2008 Paralympics. Since a very young age, Caroline played as many sports as possible. Despite having trouble with her knees about the age of 12, she went on to represent Welsh Universities in rowing, basketball, and volleyball. At 16 she had her first knee operations and, despite years of treatment and surgery, she was 26 when doctors told her she would never run or jump again. Caroline had been suffering from an aggressive form of osteoarthritis in both knees. “Playing sport with people you...



Time to get the ironing done! #weightlifting #weights #instafitness #oursquad @welshweightlift @chwaraeonbangorsport #training #photooftheday #inspire

Angharad’s batty about softball

A softball player who set-up Wales’ first Welsh language team is hoping to inspire more women and girls to take up sport regardless of their shape, size or ability. Angharad Sian Roche, 34, was originally attracted to the sport seven years ago when she unintentionally came across a game while walking through Pontcanna Fields in Cardiff. Despite having never played softball before, Angharad was instantly drawn to the ‘relaxed but fun vibe’ and it wasn’t long before she joined a team. “It’s hitting a ball and running in short spurts so you don’t have to be Kelly Homes to do...