Sun, 25 Jun 2017 10:00 Dal Ati


Sun, 25 Jun 2017 10:00

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-Welcome to the highlights

-of Sgwad Ser Cymru.

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-On today's programme,

-you can get a peek...

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-..at some of the young sport stars

-we met during the series.

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-Their hard work and determination

-to succeed is inspiring to us all.

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-For help following the programme,

-head to the website.

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-You can also search

-for the Dal Ati app.

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-I'm Brett Johns

-and I'm 24 years old.

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-I come from Pontarddulais

-near Swansea.

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-I'm a fighter, an MMA fighter.

-That's mixed martial arts.

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-I fight for the UFC,

-the Ultimate Fighting Championship.

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-I'm a former Titan FC

-and Cage Warriors champion.

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-I'm hoping to become

-a UFC World Champion.

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-Every sport is a battle,

-be it against a clock...

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-..against a team

-or against an opponent.

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-This sport is a literal battle.

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-How does someone go about

-preparing to fight?

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-Brett, it's a pleasure to meet you.

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-How did your interest

-in this sport start?

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-To be honest, I started with martial

-arts from when I was four years old.

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-I did a lot of judo.

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-I trained in Pontarddulais

-with my dad.

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-I came to Swansea to train with

-Chris and after the first session...

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-..I looked in the corner and

-there were lads training for MMA.

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-I looked over and thought

-"that looks good."

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-I thought I could do it.

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-There's a mental side to this sport.

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-What do you think is

-mentally important to success?

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-I wanted a belt. As an amateur,

-I got it quite early in my career.

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-Then I thought,

-I want a British title...

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-..within five professional fights,

-I was British Champion.

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-And then, I thought straightaway

-I could win a world title.

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-A few months after that,

-I got a world title shot.

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-I had to fight twice in one night

-to get that belt.

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-I set myself little goals

-at every stage.

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-As Brett took me to see the octagon,

-I couldn't help but wonder...

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-..what safety steps are taken once

-the door is closed on fighters.

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-First things first,

-you can't eye-gouge.

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-Hair pulling, I like it, but you're

-not allowed to in a fight.

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-When you kick,

-you can't aim for the groin.

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-When you slam someone,

-you can't slam them on their head.

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-There are a lot of different rules.

-Those are the important ones.

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-I politely refused Brett's

-offer to give it a go.

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-I didn't want to hurt him!

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-Instead, we took a walk

-down the road to the other gym...

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-..where he works to strengthen

-and condition his body.

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-You've got some trophies from

-the start of your career here.

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-This one draws the eye.

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-Titan FC wanted me

-to go over to America...

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-..and test myself against the best

-people in the world.

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-I went straight out and my first

-fight was for a world title.

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-It was in Mobile, Alabama.

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-It was in Mobile, Alabama.

-

-Alabama, wow.

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-I weighed in on the USS Alabama.

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-The day after that, I fought a UFC

-veteran, Walel Watson.

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-He was a good fighter.

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-I beat him in the first round.

-I rocked him with an elbow.

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-In the second round,

-I got him in a choke hold.

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-I won the Titan FC world title

-from there.

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-After Titan,

-I got the call from the UFC.

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-I've got to aim

-for the UFC title now.

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-That's all I want is a UFC title.

-After I get that, it's job done.

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-I'm Lowri Jones. I come from

-Dinas Powys near Cardiff.

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-I've been ice skating

-for nine years. I love it.

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-I'm happiest, most comfortable

-and most confident on the ice.

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-You don't often hear much

-about figure skaters.

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-It is a very popular sport.

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-It's one of the most important

-competitions at the Winter Olympics.

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-Despite their grace on the ice,

-it is a fierce competition.

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-I've come to the Sky Dome in

-Coventry to see Lowri train.

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-Lowri, how did it all start?

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-It started as a bit of fun

-with my cousin.

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-We went for a group lesson

-one weekend.

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-It was 15 minutes with other people

-who wanted to learn to skate.

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-My coach spotted me there and wanted

-to give me a one-on-one lesson.

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-So I had those lessons once a week.

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-What was the attraction?

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-I felt more confident on the ice.

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-It gave me more confidence

-because I was shy off the ice.

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-I didn't want to talk to anyone.

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-I'd do anything to avoid attention.

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-How often do you train here?

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-I train up to 14 times a week.

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-Three times a day,

-three times a week.

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-Give us an example

-of your daily schedule.

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-I start at around 07.00.

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-That's when I leave the house

-to catch the train.

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-I'll reach here

-at around 8.00 in the morning.

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-I'll warm up and then be on the ice

-between 8.30 and 10.00.

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-There's a small gap. There's another

-session between 12.00 and 1.00.

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-Then we have another one

-between 4.15 and 6.00.

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-Do you get nervous

-before competitions?

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-Yes, I get very nervous.

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-The people who win

-deal with being nervous.

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-What goes through your mind?

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-You think about everything twice...

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-..but you have to trust yourself

-and your training.

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-What do you have to do

-in a competition?

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-In the Short, you have to do three

-jumps, three spins and steps.

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-How do you go about creating your

-performance for the routine?

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-Your coach will pick the music and

-you say whether you like it or not.

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-You say whether you feel

-you can skate well to the music.

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-And then you start

-by putting the steps in.

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-You step through

-the jumps and spins.

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-Then you build a step sequence.

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-What's the biggest buzz...

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-..you get out of performing

-in front of an audience?

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-You feel like the only person alive

-at that precise moment.

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-Everything is about you

-in that moment.

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-You lose yourself in the moment.

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-Nothing worries you

-when you're out on the ice.

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-When you're on the ice,

-you're only thinking about skating.

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-My name is Christie Marie Williams.

-I'm 24 years old.

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-I live in Aberdare.

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-I started lifting weight

-late in my life in 2013.

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-I was taking a break

-from athletics...

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-..and saw weightlifting

-at the 2012 Olympics.

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-I was interested in having a go.

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-Lifting weights

-makes me feel strong and confident.

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-I'm always looking

-to improve myself and lift more.

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-Football is obviously my game.

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-The players have 90 minutes,

-95 sometimes...

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-..to create chances,

-score goals and win the battle.

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-In weightlifting competitions,

-Christie has seconds to perform.

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-She has to get the

-technique and timing perfect.

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-Is there a lot of competition trying

-to reach your level in your sport?

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-With weightlifting,

-it's not a popular sport.

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-It's low down as a priority.

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-The funding is really low.

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-You need to be

-at a very good level...

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-..to get funding

-and get on a programme.

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-At the moment, I'm the only one

-on the programme with Sport Wales.

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-I'm hoping to carry on lifting very

-well and staying on the programme.

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-What's your usual daily routine?

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-Coming up to the games...

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-..I was training twice a day

-for five days a week.

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-And then I had one day

-when I did one session...

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-..and one day

-when I sat on the sofa!

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-At the moment,

-I'm studying at university...

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-..I work as a development officer

-for Weightlifting Wales.

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-I train too.

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-You mentioned a day

-when you do nothing...

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-..that day is important, isn't it?

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-It's your recovery day.

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-That's the time your body has

-to recover...

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-..so you can build

-on your work that week.

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-Absolutely.

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-Usually, if I have time,

-I like to go to the spa.

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-I like to relax in the Jacuzzi

-or in the sauna.

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-The heat helps the muscles.

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-This is my belt.

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-This is my belt.

-

-Nice.

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-I like to be colourful and bright...

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-..and girly!

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-In January, I underwent some tests.

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-My left side is 20% weaker

-than the right.

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-Muscular imbalance.

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-Muscular imbalance.

-

-20%!

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-That's the difference between doing

-an 80kg squat or 100kg squat.

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-That's massive.

-I was just like "How?"

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-That's what we're trying to do now.

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-We've got two other rooms here.

-One is full of computers.

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-The room behind me we use

-for testing and other things.

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-For weightlifters, they test

-your blood for lactate levels.

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-They test to see if you've recovered

-for your next session.

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-The room next door with all the

-computers is the meeting room.

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-After I've competed,

-we'll have a review session.

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-We look at the training

-up to the competition.

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-We look at the food

-and how my performance was.

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-We then discuss how to improve

-or avoid bad things.

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-I'm sure that there will be

-young girls who watch this...

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-..and will be inspired

-to take part in weightlifting.

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-What would your advice be

-to those girls?

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-Have a go at this and other sports.

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-Find out what you like

-and what you're good at.

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-And have fun.

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-.

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-Subtitles

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-Subtitles

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-I'm Zak Lee Green.

-I come from Cardiff.

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-I'm 26 years old.

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-I've been rowing for over ten years.

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-I started at Ysgol Plasmawr.

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-I moved on to Llandaff Rowing Club.

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-I then moved up into the Wales team

-and now Team GB.

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-I love competing on the

-international stage...

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-..representing Wales and the UK.

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-Zak has come very far...

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-..since stepping into a boat

-for the first time at 14 years old.

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-But, he's got plenty of hard work

-to do before realizing his dream...

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-..of becoming

-one of the sport's big names.

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-I've come to the rowing centre

-in Caversham near Reading.

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-This is where Zak spends his time

-training with other young rowers...

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-..who are hoping to reach the top.

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-Hello, Zak.

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-Hello, Zak.

-

-Hi, Lowri. Are you OK?

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-I'm well,

-thanks for meeting me today.

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-No problem, come on in.

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-No problem, come on in.

-

-I'm looking forward.

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-Team GB is known

-as one of the best in the world.

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-It's an honour just to be here.

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-How did you get here?

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-I had a chance to build up

-to this level.

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-I competed a lot at university.

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-There are a lot of trials

-for Team GB.

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-After doing well in a few of them

-and in the World Championships...

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-..I got a chance to come down here

-and train with the real team.

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-The resources here are world-famous.

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-The resources here are world-famous.

-

-This is where we keep the boats.

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-There are over 100 boats in here.

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-There are even more outside.

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-Almost everyone has

-their own single sculls boat.

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-These boats are for...

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-..the World Championships

-and other competitions...

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-..whenever we compete with

-more than one person in the boat.

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-What's the value of a boat?

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-On its own,

-a single scull is about 10,000.

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-The big ones, the 8-berth boats

-are 60,000-70,000.

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-Do you have to maintain the boats?

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-We look after our own boats.

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-There are people here who look after

-the boats that don't belong to us.

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-We're supposed to wash them down

-every time but we don't always!

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-I won't tell anyone!

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-The centre opened in 2006.

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-It cost 13 million.

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-The only thing

-you don't do here is sleep.

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-There's a chance to sleep here.

-There's a cabin outside.

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-There are bunk beds there to sleep

-between sessions.

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-We can't stay overnight but we can

-nap between sessions if we need to.

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-I'm surprised that

-there isn't a running machine.

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-There are plenty of bikes.

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-Is there a link

-between the two sports?

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-Yes, there is a link.

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-Rowing is very important...

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-..but we use the bikes

-to improve our aerobic fitness.

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-We do a lot on both cycling

-and rowing machines.

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-We probably use the rowing machines

-more than anything else.

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-There must be a great atmosphere

-here when it's full.

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-There's music going and usually,

-everyone's moving at the same time.

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-There's a massive noise.

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-This massive, purpose-built lake

-which is a part of the centre...

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-..is named after Team GB's

-most successful rowers...

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-..Steve Redgrave

-and Matthew Pinsent.

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-Zak, here we are

-on the Redgrave-Pinsent Lake.

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-Are they big heroes of yours?

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-I grew up watching their races

-at the Olympics.

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-It was a privilege to watch them...

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-..and think that I'd be following

-in their competitive footsteps...

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-..and hoping

-to reach the same level.

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-It's really cool to train

-on a lake that is named after them.

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-It's so good.

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-It's been created

-to help us perform.

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-It's the reason it was created.

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-It's been a pleasure to show you

-where I spend a lot of my time.

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-My name is Rhys Lewis.

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-I'm 27 and I live in Machynlleth

-in the Dyfi valley.

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-In April 2014,

-I had a serious accident.

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-It put me in a wheelchair.

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-Since then,

-I started clay pigeon shooting.

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-I travel all over the country

-to compete.

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-Rhys' story is very special.

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-He's had to accept

-that he'll never walk again.

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-Since then, he's taken up a sport...

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-..and worked incredibly hard

-to make the most of it.

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-It shows that he's got great spirit

-and dedication.

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-Hi, Rhys.

-This is a wonderful place to live.

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-How did this interest in shooting

-clay pigeons start, Rhys?

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-I've been interested in it

-for years.

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-My grandfather

-used to shoot for Wales.

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-I've been hearing about that

-for years.

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-It was something

-that I'd always wanted to do.

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-I try to go once or twice,

-usually twice a week.

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-I compete on the weekend

-or every other weekend.

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-Around how many clay pigeons

-will you shoot in two hours?

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-I try to do around 100 every time,

-if I can.

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-It depends whether or not

-I'm shooting at the weekend.

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-Do you have someone there helping

-you or do you train yourself?

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-I train myself most of the time.

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-I've had a few tips from a couple

-of the lads down there.

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-Rhys trains at Mid Wales

-Shooting Centre near Llanidloes.

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-Rhys, I'm sure I've counted

-over 120 guns at this shop.

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-It's incredible.

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-It's like a sweet shop

-for people like me!

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-How much is the most expensive one?

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-You're talking about 40,000

-for those top two.

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-You can see all that engraving

-and detail.

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-Those two are identical.

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-Can you buy them individually

-or do they come as a pair?

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-It wouldn't be worth

-buying one on its own.

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-As a pair, they'd be worth more

-in ten or twelve years.

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-There are plenty of huts here, Rhys.

-Are they different?

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-They're all the same.

-They're all down the line ranges.

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-That's one specific discipline.

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-That's one specific discipline.

-

-Yes, it's the main one.

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-What's the green box?

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-The trap that releases all the

-clay pigeons is in the green box.

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-In front of us,

-there's a microphone.

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-When someone calls "pull"

-or makes a noise...

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-..the trap hears it

-and releases a clay pigeon.

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-It's voice activated.

0:18:540:18:56

-Pull.

0:19:020:19:04

-Rhys makes it look easy.

0:19:070:19:08

-I had to have a go.

0:19:080:19:11

-Do I close it?

0:19:110:19:12

-Yup.

0:19:120:19:13

-So, I shout.

0:19:140:19:15

-Pull.

0:19:170:19:18

-Too early.

0:19:200:19:21

-Too early.

-

-Miles off.

0:19:210:19:22

-You shot too early.

0:19:230:19:23

-You shot too early.

-

-Too early with the first.

0:19:230:19:25

-I was too late with the second.

0:19:260:19:27

-Wait until you see it, go past it...

0:19:280:19:31

-..and then pull the trigger.

0:19:310:19:34

-Pull.

0:19:350:19:36

-There you go.

0:19:380:19:40

-There you go.

-

-Get in!

0:19:400:19:41

-It's easy!

0:19:410:19:42

-I need to get 100 in a row.

0:19:420:19:46

-Pull.

0:19:510:19:52

-Shot.

0:19:530:19:53

-Shot.

-

-Yes!

0:19:530:19:54

-Hey! How did I do?

0:19:550:19:57

-What do you think?

0:19:570:19:58

-What do you think?

-

-Very good. Very good.

0:19:580:20:00

-Will I make the team?

0:20:000:20:02

-With a little bit of practice,

-maybe.

0:20:030:20:06

-Beginner's luck, if you're honest.

0:20:060:20:09

-Have you enjoyed your day out?

0:20:090:20:11

-I love that. I can see where you get

-the buzz and the adrenaline rush.

0:20:120:20:15

-You'll have to bring the Wales team

-here for a day out.

0:20:190:20:22

-Help with their shooting!

0:20:220:20:24

-I'm Manon Lloyd from Carmarthen.

0:20:360:20:38

-I'm 20 years old and cycle

-professionally for Team GB.

0:20:380:20:42

-In my teens,

-I liked to compete in triathlons.

0:20:420:20:45

-For the last five years,

-I've concentrated on cycling.

0:20:450:20:49

-I enjoy every aspect of cycling,

-from training to racing.

0:20:510:20:54

-I'm hoping to compete at

-the Commonwealth Games next year.

0:20:570:21:01

-Cycling has become very popular...

0:21:060:21:08

-..following the successes

-of Team GB in recent Olympic Games.

0:21:080:21:12

-Particularly in Wales where athletes

-like Becky James and Owain Doull...

0:21:120:21:17

-..collected medals in Rio last year.

0:21:170:21:19

-That's the goal for athletes

-like Manon.

0:21:190:21:22

-I love seeing how people train...

0:21:220:21:25

-..for different sports

-to maximise their potential.

0:21:250:21:29

-Today, I'm looking forward to seeing

-the kind of training Manon does...

0:21:290:21:35

-..to be the best she can be

-on race day.

0:21:350:21:38

-Hello, Manon.

0:21:450:21:45

-Hello, Manon.

-

-Hello.

0:21:450:21:46

-This place is incredible.

-Thanks for the welcome.

0:21:470:21:50

-It's world-famous. I can see all the

-kids are busy enjoying themselves.

0:21:500:21:55

-They're all dreaming about being the

-next Manon Lloyd. How did you start?

0:21:550:22:00

-When I was 15,

-I was cycling and running a lot.

0:22:000:22:04

-I wanted to try a triathlon, so I

-joined the local club, Towy Riders.

0:22:040:22:08

-I went every week

-and rode a bike with other kids...

0:22:080:22:12

-..just like they're doing here.

0:22:120:22:14

-It just went from there.

0:22:140:22:16

-When did it change from racing

-or cycling for fun...

0:22:160:22:20

-..to becoming

-a full-time professional?

0:22:200:22:23

-I was about 17 years old.

0:22:240:22:26

-I'd been picked up

-by the British Cycling Team.

0:22:260:22:29

-I'd studied for one year

-of my A levels...

0:22:300:22:32

-..and then I'd finished

-and moved away from home.

0:22:320:22:38

-You were living the dream.

0:22:380:22:39

-You were living the dream.

-

-Yes.

0:22:390:22:40

-You have to work and train hard.

-What's your daily schedule?

0:22:410:22:45

-It is hard,

-we train twice a day all week.

0:22:460:22:49

-Here, we'll be on the track,

-on the road, in the gym.

0:22:500:22:53

-We have to eat healthily too.

-It's very hard.

0:22:530:22:56

-You start every morning

-on the turbo, do you?

0:22:570:23:00

-Most days, yes,

-we do 30 minutes on that.

0:23:000:23:03

-We'll have breakfast and head out

-on the road or hit the track.

0:23:030:23:07

-There are many disciplines in

-the sport. Which is your favourite?

0:23:070:23:12

-I'd say the track.

0:23:120:23:13

-I like the road

-but I'm better on the track.

0:23:140:23:16

-What is it about the track

-that gets the adrenaline going?

0:23:170:23:20

-It's just so fast and so exciting.

0:23:200:23:23

-Anything can happen and it's

-tactical too. I enjoy the track.

0:23:230:23:27

-You live cycling.

-You live and train with cyclists.

0:23:280:23:31

-What's that like?

0:23:310:23:32

-I really like training

-with the best in the world...

0:23:330:23:36

-..people like Laura Trott and Katie

-Archibald, both Olympic champions.

0:23:360:23:41

-You see what people do to be

-the best and you copy them.

0:23:410:23:44

-You have to make a lot of sacrifices

-to be the best.

0:23:440:23:47

-Yes, I left home and lived away

-from my family at 17 years old.

0:23:470:23:51

-I left my friends and my school.

0:23:520:23:54

-Manon, you've brought us here...

0:24:020:24:04

-..to see Cyclefit,

-one of your sponsors.

0:24:040:24:07

-Why?

0:24:070:24:08

-I come to Cyclefit

-to have my bike fitted.

0:24:080:24:11

-It's all done on their computers.

0:24:110:24:14

-They measure everything.

0:24:140:24:16

-They then set me up

-on a bike and test me.

0:24:170:24:20

-If I like it

-and I'm comfortable with it...

0:24:200:24:23

-..they'll change it on this bike.

0:24:230:24:25

-These small changes

-make a big difference.

0:24:250:24:28

-It decides whether you win or lose.

0:24:280:24:30

-It decides whether you win or lose.

-

-What about the future?

0:24:300:24:31

-Next year, I'd like to compete at

-the Commonwealth Games in Australia.

0:24:320:24:36

-I'd also like to compete in Tokyo.

0:24:370:24:39

-Yes, Tokyo is three years away.

0:24:390:24:41

-Yes, Tokyo is three years away.

-

-That's the biggest goal.

0:24:410:24:43

-.

0:24:500:24:51

-Subtitles

0:24:530:24:53

-Subtitles

-

-Subtitles

0:24:530:24:55

-I'm Chloe James from Pontardawe.

-I'm 20 years old.

0:25:030:25:06

-I'm studying Sport Science

-at Cardiff Met.

0:25:070:25:10

-I started playing netball at ten

-years old in primary school.

0:25:120:25:15

-I'm part of the Wales U21 team.

0:25:160:25:18

-I was part of the senior team

-who played New Zealand in February.

0:25:180:25:23

-My hope is to represent Wales

-in the future at the World Cup...

0:25:230:25:27

-..and at next year's

-Commonwealth Games in Australia.

0:25:280:25:32

-Netball has always been popular.

0:25:360:25:38

-As a team game, it's the most

-popular sport for women in Wales.

0:25:380:25:44

-How do you go about earning a place

-in a club side or national squad?

0:25:440:25:49

-That's one of the things I'm looking

-forward to asking Chloe about today.

0:25:490:25:53

-It's a pleasure to meet you.

0:25:540:25:57

-Where do you play netball

-at the moment?

0:25:570:26:00

-At the moment, I'm a student

-at Cardiff Met University.

0:26:000:26:03

-I'm in the first team,

-we play in the BUCS league.

0:26:030:26:07

-I represent the University in that.

0:26:070:26:10

-I'm part of the training squad

-for the Celtic Dragons.

0:26:100:26:13

-I'm part of the Wales U21 team.

0:26:140:26:16

-That's really exciting. We have

-a big tournament in the summer.

0:26:160:26:20

-It's the Junior World Cup.

0:26:200:26:22

-I just played matches...

0:26:220:26:24

-..against New Zealand for

-the Wales senior side in February.

0:26:240:26:28

-Where did that interest

-start for you?

0:26:290:26:31

-I started playing football

-at primary school.

0:26:310:26:34

-All my friends played netball.

0:26:340:26:38

-I joined a club outside school

-after that.

0:26:380:26:41

-I played for the school team too.

-It just went from there.

0:26:420:26:45

-I moved on to secondary school

-and another team.

0:26:450:26:48

-I had trials for Wales

-when I was 13.

0:26:480:26:50

-I got into the

-age group system there.

0:26:510:26:53

-I've moved up by today.

0:26:530:26:56

-We're here in the

-Sport Wales National Centre.

0:26:590:27:03

-This is where Cardiff Met

-play their games.

0:27:030:27:06

-A lot of teams play home games here.

-It's the home of netball in Wales.

0:27:070:27:11

-All the Cardiff league games

-are here on Thursday nights.

0:27:110:27:14

-The Celtic Dragons

-play their games here.

0:27:160:27:18

-They train here.

0:27:190:27:20

-Wales play games here too.

0:27:200:27:21

-It's the home of netball.

0:27:220:27:23

-When you play in these big

-competitions, do you get nervous.

0:27:240:27:28

-In a tournament, I can be.

0:27:280:27:31

-Particularly if the game

-is very close.

0:27:310:27:34

-I've had loads of help from

-psychologists at Cardiff Met.

0:27:340:27:38

-He does a lot of work with us

-preparing for games.

0:27:380:27:41

-Particularly with shooters.

0:27:410:27:43

-He's with us most of the time

-before games...

0:27:430:27:46

-..getting us in the right mindset.

0:27:460:27:49

-Within the squad,

-competition for places is important.

0:27:490:27:53

-There are other girls

-competing for your spot in the side.

0:27:540:27:59

-Does that affect team spirit?

0:28:000:28:03

-I've been really lucky,

-every team I've been a part of...

0:28:030:28:07

-..the girls have been really close.

0:28:070:28:09

-We are competing for places.

0:28:100:28:11

-When we train, we push each other...

0:28:120:28:14

-..because we want the best team

-on the court.

0:28:140:28:17

-We want everyone to do well. We push

-each other and we're still close.

0:28:170:28:21

-We're friends,

-we don't just play together.

0:28:210:28:24

-The girls are all friends.

0:28:240:28:26

-There's good camaraderie.

0:28:270:28:29

-Competition is healthy if everyone

-has the right spirit and respect.

0:28:290:28:33

-Together stronger is the secret.

0:28:340:28:36

-That's what football says.

-We're trying to take it from them.

0:28:360:28:39

-My name is Gethin Jones.

0:28:480:28:50

-I'm 21 years old

-and I'm from Porthmadog.

0:28:500:28:53

-I'm under contract with Everton.

0:28:550:28:58

-I'm out on loan to Barnsley

-since January.

0:28:580:29:00

-Many children dream of being

-footballers when they're older.

0:29:040:29:08

-But only a very small number

-succeed in doing so.

0:29:090:29:12

-Gethin Jones is one of those

-living the dream.

0:29:120:29:15

-He's making a bit of a name

-for himself here in Barnsley.

0:29:160:29:20

-When did your interest

-in football start?

0:29:250:29:28

-It was when I was young, growing up

-a lot of the family played football.

0:29:280:29:33

-After school I'd play football

-for my school, Ysgol Borth-Y-Gest.

0:29:330:29:39

-When I was seven...

0:29:400:29:41

-..I kept playing for Port

-until I moved to the Bangor Academy.

0:29:410:29:45

-Is that where someone

-spotted you playing?

0:29:450:29:48

-Then you moved to Everton.

0:29:480:29:50

-Yes, it was really

-gobsmacking for me.

0:29:500:29:53

-I joined the Bangor Academy

-at eleven.

0:29:530:29:56

-I was there for two years.

0:29:570:29:58

-I played at a tournament

-in Shrewsbury.

0:29:590:30:01

-We played a game against Cardiff.

0:30:020:30:04

-In that game, my dad told me

-that people wanted to speak to me.

0:30:050:30:11

-There were six scouts

-from different clubs.

0:30:120:30:15

-After that,

-Wrexham was one of those clubs.

0:30:160:30:19

-My first game for Wrexham

-on trial was against Everton.

0:30:190:30:23

-I scored twice in that game.

0:30:230:30:25

-The next day,

-the Everton scout phoned my home.

0:30:250:30:29

-They said they didn't want to trial

-me, they wanted to sign me straight.

0:30:290:30:34

-For me, one week I was playing

-for Bangor Academy...

0:30:350:30:38

-..two weeks later,

-I'd signed for Everton.

0:30:380:30:41

-I went home and told the family and

-we were all rather gobsmacked.

0:30:410:30:45

-You're at Barnsley now.

-How does the loan system work?

0:30:460:30:51

-It's really good for young lads.

0:30:510:30:53

-If I want to play at the top level

-for Everton's first team...

0:30:540:30:58

-..I've got to impress on loan.

0:30:580:31:01

-One of my targets this season

-was coming out on loan.

0:31:010:31:04

-Barnsley, a Championship club

-who're doing well...

0:31:040:31:08

-..called me and told me they wanted

-me to come over in January.

0:31:090:31:14

-I couldn't say no.

0:31:140:31:15

-I've really enjoyed my football

-since coming here.

0:31:160:31:19

-You don't just play for a club,

-you're the Wales U21 captain.

0:31:200:31:23

-Do you enjoy that job?

0:31:240:31:25

-Since I first played

-for Wales at 15...

0:31:260:31:29

-..I've been captain

-and gone from 16s to 17s to 19s.

0:31:290:31:34

-I've never expected to be captain.

0:31:350:31:38

-I've gone to those camps

-and worked hard.

0:31:380:31:41

-The manager has made me captain

-in the age groups.

0:31:410:31:46

-It's all a bit overwhelming.

0:31:460:31:48

-I phoned Dad to tell them straight

-away. Everyone's quite overwhelmed.

0:31:490:31:55

-I've played a lot of games for Wales

-and travelled to a lot of places.

0:31:560:32:01

-Over here, Gethin,

-your all important seat.

0:32:010:32:04

-Jones.

0:32:040:32:06

-I know a lot of footballers have a

-particular routine before the match.

0:32:060:32:12

-I'm not like that at all.

0:32:120:32:14

-Usually, the day before the match

-I'm quite nervous.

0:32:140:32:18

-I just concentrate on the game.

0:32:180:32:20

-I don't think about stupid things

-like putting my right boot on first.

0:32:200:32:25

-No special pants?

0:32:260:32:27

-I concentrate on the game,

-getting myself ready and relaxing.

0:32:290:32:33

-I relax as much as possible and

-minimize the stress and then play.

0:32:330:32:37

-This is the journey you take

-almost every Saturday.

0:32:410:32:45

-The walk out to the pitch.

0:32:450:32:47

-The atmosphere is really good here

-on a match day.

0:32:490:32:52

-Everyone looks forward to the games.

0:32:520:32:55

-When I walked out for my first game

-against Leeds, it was a full house.

0:32:550:33:00

-I went from playing for Everton's

-U23 team to playing here in a week.

0:33:010:33:04

-What about your long-term future?

0:33:050:33:09

-I just want to do my best

-and improve every day.

0:33:090:33:13

-I'd like to play at the highest

-level I can.

0:33:150:33:17

-Getting a cap for Wales...

0:33:180:33:19

-..and playing for Wales

-would make me really proud.

0:33:190:33:23

-I'm Jack Davies.

0:33:290:33:30

-I come from a small village

-called Nebo just outside Carmarthen.

0:33:310:33:34

-I've been doing gymnastics

-since I was four years old.

0:33:340:33:39

-I love representing my country.

0:33:390:33:42

-Gymnastics has allowed me

-to do that many times.

0:33:420:33:46

-My next ambition

-is to represent Wales...

0:33:480:33:50

-..at the Commonwealth Games in 2018

-and hopefully return with a medal.

0:33:510:33:55

-I enjoy watching gymnastics

-on the television...

0:34:000:34:02

-..during the Olympic

-and Commonwealth Games.

0:34:030:34:05

-What always amazes me is the way

-they can throw themselves around.

0:34:060:34:12

-The power in their bodies...

0:34:120:34:14

-..particularly their arms

-must be immense.

0:34:140:34:16

-That's what I'm looking forward to

-learning about.

0:34:170:34:19

-The hard work that goes into that.

0:34:200:34:22

-Jack, we're here at the

-Swansea Gymnastic Centre.

0:34:290:34:33

-You've been competing in gymnastics

-since you were very young.

0:34:330:34:37

-When did it stop being a hobby?

0:34:370:34:39

-Mam got fed up of me

-breaking furniture...

0:34:390:34:44

-..running through doors

-and jumping on the couch.

0:34:450:34:50

-In the end, she was fed up

-of everything breaking...

0:34:500:34:53

-..she said I had to go somewhere...

0:34:540:34:56

-..and the closest place was

-Carmarthen Gymnastics Centre.

0:34:560:34:59

-Sharon had enough patience

-to look after me for one hour...

0:34:590:35:03

-..then two hours

-and then three hours.

0:35:030:35:05

-I competed in an Urdd competition

-after that.

0:35:050:35:08

-My coach, Chris Jones,

-marked my performance.

0:35:090:35:13

-I was really ill that day

-and he came up to my parents...

0:35:140:35:17

-..and told them that I had a real

-talent for gymnastics.

0:35:170:35:21

-He said if I moved to Swansea,

-I could make something of it.

0:35:210:35:25

-Would you show us a few moves?

0:35:250:35:27

-Yes, why not? That'd be great.

0:35:270:35:28

-Yes, why not? That'd be great.

-

-Thanks.

0:35:280:35:29

-This is the pommel horse

-which is my specialty.

0:35:330:35:36

-This is what I do the most of

-in every session I do.

0:35:370:35:40

-I spend at least an hour

-on this every session.

0:35:400:35:43

-Waw!

0:36:120:36:13

-What do we have here?

0:36:200:36:21

-This is the mushroom.

-Every gymnast starts off on this.

0:36:210:36:24

-They can then move on to the horse.

0:36:250:36:26

-You start off in front support

-like this.

0:36:270:36:31

-You have to jump round,

-pick your hand up...

0:36:310:36:33

-..and get it back down

-so you're in back support.

0:36:330:36:36

-Like that?

0:36:370:36:37

-Like that?

-

-Yes, like that.

0:36:370:36:38

-Now you have to jump back out.

0:36:400:36:41

-Like that?

0:36:420:36:43

-Yes, but your head should stay

-looking in the same place.

0:36:440:36:48

-OK.

0:36:480:36:49

-Like that?

0:36:500:36:50

-Like that?

-

-Yeah.

0:36:500:36:51

-And then.

0:36:510:36:52

-And then.

-

-Yes, just about.

0:36:520:36:54

-There you go.

0:36:550:36:56

-There you go. You've just done it.

0:36:570:37:00

-That was luck, honestly.

0:37:010:37:04

-What about the future?

0:37:120:37:14

-I'm hoping we'll put a team together

-to go to the next games.

0:37:140:37:18

-Personally, I want to go...

0:37:180:37:21

-..and make the final and hopefully

-not miss out on a medal this time.

0:37:210:37:26

-It would be perfect if I could do

-well enough to hear the anthem.

0:37:260:37:31

-.

0:37:310:37:32

-Subtitles

0:37:390:37:39

-Subtitles

-

-Subtitles

0:37:390:37:41

-I'm Emily Williams, I've been

-surfing since I was 11 years old.

0:37:490:37:52

-I come from Newport but am currently

-studying Sport Science at Swansea.

0:37:560:38:00

-I'm number one in Wales

-at the moment.

0:38:020:38:04

-I'm a six-time Welsh champion.

0:38:050:38:06

-I travel the world surfing

-and I love it.

0:38:070:38:11

-In some sports, you battle the clock

-or sometimes an opponent.

0:38:170:38:20

-Emily Williams has to fight nature.

0:38:200:38:23

-How do you go about training

-and preparing...

0:38:230:38:26

-..to cope with something as wild,

-unstable and powerful?

0:38:260:38:30

-Let's find out.

0:38:300:38:32

-Surfing runs in the family.

0:38:390:38:42

-Is it something

-that comes naturally to you?

0:38:430:38:46

-Dad's been surfing for 30 years.

0:38:460:38:48

-Growing up,

-I was always on the beach with Dad.

0:38:490:38:52

-He taught me when I was younger.

0:38:530:38:55

-You've competed a lot already.

0:38:590:39:01

-What are some of the successes

-you've had so far.

0:39:020:39:05

-One of the success I really remember

-was competing for the Welsh team.

0:39:050:39:11

-I've been to two World Championships

-and two European Championships.

0:39:110:39:16

-At the Worlds, I was part of the

-first Wales team to compete there.

0:39:160:39:20

-I was the first person

-to win a heat.

0:39:210:39:24

-I'm really proud of that.

0:39:240:39:26

-I got to be a part of the parade of

-nations with the flags.

0:39:260:39:31

-That's something I'll never forget.

0:39:310:39:33

-That's something I'll never forget.

-

-Very special.

0:39:330:39:34

-You've already got sweet highlights

-in your memory.

0:39:350:39:38

-So this is your academy where

-all your training takes place.

0:39:390:39:42

-Yes, it's a great place

-for people to learn.

0:39:430:39:45

-It's a big place.

0:39:450:39:46

-Of course, this is the board.

0:39:470:39:49

-How do you learn to stand

-on the board in the first place?

0:39:490:39:54

-And then stand on the board...

0:39:540:39:56

-..on something so powerful

-and unsettled as the sea.

0:39:560:40:00

-It's very hard and technique

-is key when you surf...

0:40:000:40:03

-..just to stay on the board

-in the first place.

0:40:030:40:06

-You obviously train as much

-as you can on the water.

0:40:070:40:09

-Do you do any training at the gym

-or any other training?

0:40:110:40:15

-I do a lot in the gym.

-I work on arm and leg power.

0:40:160:40:20

-I go swimming

-to help with my paddling.

0:40:200:40:24

-Balance is obviously all important.

0:40:240:40:27

-You've got to do

-a lot of core work then.

0:40:270:40:30

-I have to do a lot of core,

-I also skate board, that helps.

0:40:300:40:34

-That helps with surfing movements

-and balance.

0:40:340:40:37

-Do you get nervous in competitions?

0:40:380:40:40

-Sometimes, I do get nerves.

0:40:400:40:42

-It depends on the competition.

0:40:420:40:44

-Sometimes, there are some nerves.

0:40:440:40:47

-What competition are you aiming for?

0:40:470:40:49

-I have the Welsh Nationals in May.

0:40:500:40:53

-I'm hoping to win

-the women's again this year.

0:40:530:40:56

-I'm hoping to take my seventh title.

0:40:570:40:59

-That's the dream.

0:41:000:41:01

-I'm Ems Davies, I'm 27. I grew up

-in a place called Ysbyty Ifan.

0:41:090:41:14

-I now live in Llanberis.

0:41:150:41:16

-I started mountain biking

-when I was 12-13 years old.

0:41:160:41:20

-I turned professional

-at the age of 20.

0:41:210:41:24

-I work hard for races and specialise

-in downhill mountain biking.

0:41:250:41:29

-Downhill mountain biking

-is incredibly dangerous.

0:41:340:41:37

-Competitors frequently break bones

-or hurt themselves due to the speed.

0:41:380:41:44

-What drives someone to go up

-a mountain in the first place...

0:41:440:41:49

-..and then return to the top

-again and again.

0:41:490:41:53

-Hiya, Emyr. How are you?

0:41:580:41:59

-Hiya, Emyr. How are you?

-

-I'm fine, thanks.

0:41:590:42:00

-Welcome to Llanberis.

0:42:020:42:03

-It's a lovely day.

0:42:030:42:05

-Shall we sit down?

0:42:050:42:06

-Shall we sit down?

-

-Yes, please.

0:42:060:42:07

-We're in your home

-and your playground, Ems.

0:42:120:42:15

-We're on Snowdon

-with Llanberis behind us.

0:42:160:42:19

-I'm sure you get daily inspiration

-living here.

0:42:190:42:22

-Yes, it's a nice place to live.

0:42:230:42:24

-It makes it easy to train.

0:42:240:42:26

-When did your interest start?

0:42:270:42:29

-Well, I was always riding

-some bike.

0:42:290:42:32

-I kept crashing

-and having fun on bikes.

0:42:330:42:35

-A friend and I went on

-a biking open day with the school.

0:42:360:42:39

-I got to borrow a bike for free.

0:42:390:42:43

-I came back with two punctures

-having broken everything.

0:42:440:42:47

-I thought it was awesome!

0:42:480:42:49

-After that, I bought a bike

-and worked to get a better bike.

0:42:500:42:54

-I started racing

-and it went from there.

0:42:560:42:59

-You're one of the best in the world,

-where are you in particular?

0:42:590:43:03

-Do you know what,

-I knocked myself out last year...

0:43:040:43:07

-..I missed half the season,

-so I'm not sure of my ranking.

0:43:070:43:12

-But before I got injured,

-I was in the top 50 in the world.

0:43:140:43:20

-Wow.

0:43:200:43:22

-I was consistently up there.

0:43:220:43:24

-I'd be top ten in this country.

0:43:240:43:27

-I was set to try and win

-my second Welsh Championship.

0:43:280:43:32

-So, I'll be trying again

-for that this year.

0:43:330:43:35

-These are the bikes.

0:43:400:43:41

-How do they compare

-with regular bikes?

0:43:410:43:44

-They're quite different.

0:43:450:43:46

-This is the racing bike.

0:43:460:43:48

-This is the one I compete

-with across the world.

0:43:480:43:51

-It's called a downhill bike.

0:43:510:43:54

-A lot of people say

-it's similar to a motorbike.

0:43:540:43:56

-You've got a big suspension fork

-that can go up and down.

0:43:570:44:00

-It's for if you hit a rock

-or anything while going fast.

0:44:010:44:06

-How heavy are they?

0:44:060:44:07

-They're heavy.

0:44:080:44:09

-They're heavier than regular bikes.

-They have to be stronger.

0:44:090:44:13

-The technology that goes in to these

-to make them as light as possible.

0:44:150:44:19

-Bikes have to take much more.

0:44:190:44:22

-What are your short-term

-and long-term ambitions?

0:44:260:44:31

-This year, I'm aiming

-for the top 30 in the world...

0:44:310:44:35

-..Welsh Champion

-and top five in the UK.

0:44:350:44:38

-I'm Rhys Davies,

-I come from Parc near Bala.

0:44:530:44:58

-I live in Nottingham.

-I'm 25 years old.

0:44:580:45:00

-I train here for my canoeing.

0:45:000:45:02

-I've been canoeing since I was 12.

0:45:020:45:04

-I'm happy to say I was lucky enough

-to compete at the highest level...

0:45:040:45:09

-..and represent my country.

0:45:090:45:11

-In a sport like this one

-making the right decision...

0:45:110:45:14

-..at the

-right time is all important.

0:45:140:45:16

-One small mistake can add costly

-seconds to your final time.

0:45:170:45:22

-I'm looking forward to seeing...

0:45:230:45:25

-..how Rhys goes about preparing for

-races both physically and mentally.

0:45:250:45:30

-Rhys, you're from Bala.

0:45:360:45:37

-Did this interest start on Bala lake

-and the Tryweryn centre?

0:45:370:45:41

-Yes, I started off messing around on

-the lake and the swimming pool.

0:45:410:45:45

-We started very slowly heading

-toward the river.

0:45:450:45:49

-Then I started on the

-Tryweryn and then the Dee.

0:45:490:45:53

-After a few years,

-I got a chance to go to France.

0:45:530:45:56

-That was a game changer for me.

0:45:560:45:58

-That's where I found out

-that this is what I wanted to do.

0:45:580:46:02

-I wanted to do this

-and have fun for life.

0:46:020:46:06

-It's an individual sport,

-not a team sport.

0:46:060:46:09

-I liked to be in control

-of what I was doing.

0:46:100:46:12

-That's ironic

-because a few years later...

0:46:130:46:15

-..I specialized in the doubles

-canoe where you work as a team.

0:46:150:46:19

-Unfortunately, after Rio,

-they dropped it from the Olympics.

0:46:200:46:24

-I had a choice of either stopping or

-carrying on with another challenge.

0:46:240:46:29

-A new challenge was the only way!

0:46:290:46:30

-A new challenge was the only way!

-

-You have to adapt now.

0:46:300:46:31

-What's the difference between

-competing in a team and on your own?

0:46:320:46:35

-When you're in a pair...

0:46:370:46:38

-..you can both help to move the boat

-forward and keep it moving.

0:46:380:46:42

-The hardest thing I've learned

-is how to move the boat on my own...

0:46:430:46:47

-..without the help of someone else.

0:46:470:46:49

-I have to be clever about how I use

-the boat and how I hold the paddle.

0:46:490:46:53

-I'm starting to get there.

0:46:540:46:55

-I was watching you on the water

-earlier.

0:46:550:46:58

-The feeling I got...

0:46:580:46:59

-..was that you worked with the water

-instead of trying to fight it.

0:46:590:47:03

-Part of the challenge...

0:47:030:47:05

-..is to look at the water

-and read where the water moves...

0:47:050:47:09

-..and how it moves in comparison

-to the gates.

0:47:100:47:13

-You think how can I use this

-to make things easier for myself.

0:47:140:47:17

-What's on the horizon for you?

0:47:310:47:33

-The British trials are in April.

0:47:330:47:35

-There are three races down

-on London's Olympic course.

0:47:350:47:39

-From there, I'm hoping to make the

-team so I can race over the summer.

0:47:390:47:43

-I'm aiming for

-the World Cup race in Italy.

0:47:430:47:46

-When is that?

0:47:470:47:48

-That's in September.

0:47:480:47:50

-I'm looking forward

-to a chance of making that.

0:47:500:47:53

-It's an important summer for you in

-your first season in this category.

0:47:530:47:57

-Oh, yes.

0:47:580:47:59

-That's it for today's programme.

-Thanks to our athletes.

0:48:010:48:05

-They deserve every success.

0:48:050:48:06

-Good luck to them.

0:48:070:48:08

-Thank you for watching.

0:48:080:48:09

-Thank you for watching.

-

-Goodbye.

0:48:090:48:10

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