Sabri Lamouchi insisted he had a major regret over his eye-catching double Cardiff City substitution after just half an hour of their defeat to Sunderland – he should have done it sooner. The Bluebirds boss hooked Jaden Philogene and Sheyi Ojo after just 36 minutes of their deeply damaging 1-0 reverse at home to the Black Cats.

Welsh sailor Michael Beckett successfully defended his ILCA 7 title at the Trofeo Princesa Sofia regatta. The 27-year-old from Pembrokeshire secured an insurmountable lead after the final series race on Friday, making his participation in Saturday’s medal race a mere formality en route to claiming gold in Palma, Mallorca.

Ryan Reynolds punched the air before turning to embrace Rob McElhenney as the Hollywood stars moved a big step closer to their dream of leading Wrexham to promotion. The pair celebrated at the end of a game that had all the thrills of a big screen blockbuster and the ultimate twist as former Manchester United goalkeeper Ben Foster pulled off a penalty save in the seventh minute of stoppage time to secure a 3-2 win against closest rivals Notts County on Monday.

Eight players could make their debuts after Wayne Ponting announced a 31-strong Wales Rugby League Under 18 men’s squad for the 2023 season. The squad includes 13 players who were part of the Wales U16 squad that beat England Community Lions twice last year, and a further 11 who were in the youthful Wales U19 squad who finished third in last year’s European Championships.

Llandovery did everything they needed to do to hold onto the top spot in the Indigo Premiership as they beat Swansea 52-24 and with two games to go they at least now know they’ve done enough to secure a top four place. The next target has to be to keep on winning and to claim a top two finish to ensure they have a home tie in the semi-finals. They face a trip to fifth placed Aberavon on Saturday and still have to go to another top four contender, Newport.

Phil Parkinson has insisted Wrexham’s promotion focus has not wavered in a “unique” season and his players enter the title showdown with Notts County determined to deliver the Football League dream that Hollywood owners Ryan Reynolds and Rob McElhenney crave. Runaway top two Wrexham and Notts County meet in a crunch Vanarama National League clash on Easter Monday in a match billed as the biggest non-league fixture ever.

Matt Richards underlined his growing status as one of the world’s top swimmers as he took the British title and powered under the World Championship qualification time in a thrilling men’s 200m freestyle final at the 2023 British Swimming Championships. The Team Wales Commonwealth Games star lowered another one of his own Welsh records by nearly a second and the 20-year-old is now the top performer in the world for the distance this year.

Glamorgan coach Matthew Maynard paid tribute to batsmen Billy Root and Eddie Byrom as they held out Gloucestershire from stealing an unlikely win in the opening County Championship match of the season. A Graeme van Buuren hundred led a brilliant Gloucestershire comeback in Cardiff to secure a very creditable draw.

Dan Jervis rounded off a superb British Swimming Championships by winning a second medal in Sheffield in a new personal best. The Welsh Olympic finalist took 800m freestyle gold to add to his 1500m freestyle title won earlier in the week. Jervis (Swim Wales High Performance Centre) wound up the pace through the early lengths to move to the front of the field, with 400m freestyle champion Luke Turley (Bath Performance Centre) sitting on his feet one lane over.

Dai Young insisted he was satisfied with his team’s efforts after Cardiff bowed out of the European Challenge Cup at the quarter-final stage. The Arms Park director of rugby watched his team establish a lead, but they were hauled in by Benetton Treviso, who made history by becoming the first Italian team to reach the semi-finals of a European tournament. The home side came from behind to beat two-time EPCR Challenge Cup champions Cardiff, 27-23 at Stadio Monigo. 

Scarlets centre Johnny Williams has praised Sam Costelow for his “nerves of steel” as they look ahead to a European semi-final. Williams was a tryscorer as the Scarlets came from behind late on to beat Clermont Auvergne, 32-30, on Friday night to secure a home Challenge Cup semi-final against Glasgow. Costelow’s conversion of Ryan Conbeer’s corner try three minutes from time gave the home fans a famous European night at Parc Y Scarlets over opponents who had been reduced to 14 men.

Swansea City head coach Russell Martin has praised Andy Fisher for keeping the clean sheet that earned his side a point in an otherwise disappointing 0-0 draw at home to Coventry City. Fisher pulled off two saves to keep play-off-chasing Coventry scoreless and extend the Swans’ unbeaten stretch to three matches.

Sabri Lamouchi exhaled a sigh of relief over Connor Wickham’s timely pay back to Cardiff City. The Bluebirds boss insisted had apologised after a social media video emerged of him apparently inhaling ‘laughing gas’ in the wake of the club’s derby defeat to Swansea last weekend. Wickham made headlines for all the right reasons as Cardiff thrashed Championship relegation rivals Blackpool 3-1 at Bloomfield Road.

Ross Moriarty has said he had to quit Welsh rugby to secure financial security for his family. The Wales back row forward has left the Dragons with immediate effect and joined Brive after rejecting a reduced contract offer from the Newport-based region. He follows fellow Welsh internationals Will Rowlands, Jarrod Evans and Joe Hawkins in opting to play elsewhere next season as the effect of reduced wages in Wales starts to thin playing resou

Wales’ Olympic gold medalist Matt Richards was just edged out of another gold in an all-time classic Men’s 100m Freestyle final at the British Swimming Championships. In a hotly-contested final in Sheffield, Richards was one of three swimmers who finished under the World Championships consideration time.

Russell Martin has urged his Swansea City team to remain focused and make it three wins in succession by beating Coventry City on Good Friday. The Swans have beaten Bristol City and arch-rivals Cardiff City in their previous two games and have an opportunity to win three on the bounce for the first time since October when the Sky Blues visit.

Wales boss Gemma Grainger praised her side’s finishing after a 4-1 friendly victory over Northern Ireland ended their quiet streak in front of goal. Wales had scored only six goals in their previous nine matches and had failed to find the net more than once in a game during that sequence.

Cardiff City manager Sabri Lamouchi hopes the laughing gas joke will end up on Blackpool and their former Bluebirds boss Mick McCarthy. Lamouchi has not seen the funny side over Connor Wickham’s nitrous oxide video but won’t stop the Frenchman from picking his striker to face Blackpool on Good Friday.

The Scarlets will have history, form – and maybe even referee Wayne Barnes – in their favour when they host Clermont Auvergne on Friday, according to the French club’s head coach Christophe Urios. Clermont may have won away at Bristol in the last 16 of the European Challenge Cup, but Urios reckons his team’s quarter-final tie at Parc y Scarlets will be much tougher. The match referee is Barnes, the Englishman who is widely regarded as the world’s best, but not an official Urios reckons his team really understand. “Once again, we will not be favorites,” said Urios, looking ahead to a match that is live on S4C.

Medi Harris took another step towards making the Great Britain team for the Paris Olympics when she successfully defended her women’s 100m backstroke title at the British Swimming Championships in Sheffield. The Welsh Commonwealth Games bronze medalist had qualified third fastest for final after competing in the 200m freestyle final a day earlier. But Harris – who trains at the Swim Wales High Performance Centre – showed her class as she exploded off the blocks to leave the rest of the field playing catch up.