Coach's Lab with John Murphy

Free Youth Athletic Development Programme + 5-Day Email Course: https://fhs-performance.kit.com/a441db6d48How fit should underage GAA players be — and what does the data actually say?I’m joined by Lorcan Daly (TUS) to unpack 10+ years of county development-squad testing: what was measured, why it matters, and how coaches should interpret results for real player development (not box-ticking).What we cover:Testing vs monitoring: using numbers to guide, not judgeKey measures: sprint speed, jumps, Yo-Yo, body compositionGrowth & maturation: why “normal” progress isn’t linearPositional notes: why GKs and midfielders often look differentSpeed–momentum explained (speed × mass) and why it’s usefulPractical takeaways for coaches & parentsIf you coach youth Hurling or Gaelic Football, this episode gives you clear, level-headed guidance on what to track and how to use it to support long-term development. Subscribe for weekly GAA coaching, S&C, and skill development episodes.

Sign up for my free weekly GAA coaching insights here:👉 https://fhs-performance.kit.com/4d8709e773📹 Related video: How to Blend Games with Runs in GAA Conditioning👉 https://youtu.be/ku7lN2W5T8k?si=fbyb3VEds6BKi7tz📸 Follow Cian O’Dea on Instagram:👉 @cianodea_sc💼 Learn about my Youth S&C Consultancy Services:👉 https://docs.google.com/document/d/1WyrxfpBLkpQDXeS1SqevwohFmEtOq_xFtW9s6W5FOnU/edit?usp=sharingIn this episode of Coach’s Lab, Dr John Murphy is joined by Cian O’Dea — Strength & Conditioning coach, Coach Education Manager, and PhD researcher — to discuss the physical and tactical impact of a Games-Based Approach in Gaelic Games.Cian shares findings from his research on how different game formats influence fitness, speed, and decision-making, and how coaches can build sessions that are both engaging and physically demanding.We chat about:🏐 Designing games that develop skill and conditioning🧠 Blending small-sided and large-sided formats for different outcomes🔁 When and how to include top-up running outside games📊 The physiological demands revealed through Cian’s studies🎯 Practical takeaways for coaches balancing realism, fun, and load managementWhether you’re a GAA coach, S&C practitioner, or PE teacher, this conversation offers practical, evidence-based strategies to help you get more from every session.Follow Coach’s Lab for weekly conversations on Gaelic Games, coaching, sports science, and athletic development.#GAA #StrengthAndConditioning #GamesBasedApproach #Coaching #AthleteDevelopment #SportsScience #GaelicFootball #Hurling

Sign up for my free weekly GAA coaching insights here:👉 https://fhs-performance.kit.com/4d8709e773In this episode of Coach’s Lab, Dr John Murphy is joined by Donnacha Mulcahy, Lecturer in Strength & Conditioning at TUS and S&C Coach with the Tipperary Senior Hurling and Football teams.Donnacha has worked across GAA, rugby, and schools rugby systems, giving him a unique view of what connects and separates elite sport, youth development, and coach education in Ireland.Together we discuss:🏋️‍♂️ Integrating new players into adult panels and managing different training ages📊 Monitoring load, jump testing, and profiling in intercounty squads⚡ Preparing underage athletes for the physical demands of senior sport🔄 Lessons GAA can learn from rugby’s structured coach-education model🤝 How to balance theory, experience, and enjoyment in S&C🧠 Why “keeping it simple” often delivers the best resultsDonnacha’s blend of academic insight and on-the-ground coaching experience makes this one a must-listen for anyone serious about athlete development in Gaelic Games.Follow Coach’s Lab for more conversations on Gaelic Games, coaching, youth development, and applied sports science.#GAA #StrengthAndConditioning #Coaching #AthleteDevelopment #SportsScience #GaelicFootball #Hurling

📩 Sign up for my free weekly GAA coaching insights here:👉 https://fhs-performance.kit.com/4d8709e773Follow Stephen Walsh:📸 Instagram: https://www.instagram.com/sw_elite/🏋️ Atlas High Performance Gym: https://www.atlashpc.ie/In this episode of Coach’s Lab, I’m joined by Stephen Walsh – S&C coach and owner of Atlas High Performance in Limerick. Stephen works with athletes across 14+ sports, from GAA to soccer, Irish dancing to golf, and shares how he applies simple, effective training principles to very different contexts.We cover:🏋️ Stephen’s gym session framework and why it works across multiple sports⚡ The balance between general athletic development and sport-specific training👟 Practical examples: sprint prep, plyos, loaded jumps, strength & resilience work📈 How to individualise training without overcomplicating it🤝 The role of collaboration, coach education, and creating sustainable pathways for athletes and coachesWhether you’re a coach, athlete, or parent, you’ll take away practical ideas for structuring sessions, avoiding over-specialisation, and building athletic qualities that transfer to the pitch (or stage).🔔 Don’t forget to follow the show for more conversations on Gaelic Games, S&C, coaching, and youth development.#GAA #StrengthAndConditioning #Coaching #AthleteDevelopment #SportsScience

Weekly GAA Coaching insights (my list): https://fhs-performance.kit.com/4d8709e773Philip’s newsletter (skill acquisition + practice design): https://mrtenniscoach.substack.com/How do players really develop skill in Gaelic Games? In this episode, Skill Acquisition expert Philip O’Callaghan joins me to unpack the science and practice of learning.We explore:Why skills are best understood as problem-solvingHow to design training that truly represents the gameThe Constraints-Led Approach (CLA) explained in plain languageWhen to use opposed vs unopposed practiceIsolating “slices” of the game to accelerate learningPhilip shares practical examples coaches can apply straight away — from shaping small-sided games to tweaking constraints that bring skills to life.If you coach Hurling or Gaelic Football, this conversation gives you a clear framework to design sessions that create smarter, more adaptable players.#GAA #Coaching #SkillAcquisition #ConstraintsLedApproach #EcologicalDynamics #PracticeDesign

👉 Sign up for weekly GAA Coaching insights here: https://fhs-performance.kit.com/4d8709e773Agility is more than just running around cones. In this episode, I chat with Paul Talty — S&C coach and PhD researcher on Change of Direction and Agility in Gaelic Games.We cover:The real difference between change of direction and agilityWhy decision-making and anticipation matter as much as speedKey findings from Paul’s research on Gaelic FootballHow coaches can prepare players for sharp cuts, turns and 1v1 battlesPaul has coached with the Mayo Senior Footballers, worked across top GAA clubs, and spent 5 years as Head of Performance with Swim Ireland, travelling to two Olympic Games.This episode blends science, coaching, and practical takeaways for anyone serious about improving agility in Hurling or Football.#GAA #Coaching #Agility #StrengthAndConditioning

How do All-Ireland winning GAA players actually fuel themselves — not just with protein and carbs, but with the habits, systems and support that make eating well possible?In this episode of Coach’s Lab, I chat with John O’Connor (Target Nutritionist & Kerry Senior Football nutritionist) about how he helps players eat better in real-world environments.We discuss:Why behaviour change is more important than nutrition factsBuilding structures & routines that stickThe role of caterers, coaches, physios & parents in fuelling playersPractical, low-budget ideas for clubs to improve post-training nutritionHelping young players and families build long-term eating habitsThis isn’t about grams of protein or fancy supplements — it’s about realistic strategies coaches, parents, and players can use to make nutrition work.Join my free email list for weekly coaching, nutrition & performance tips in GAA: ⁠https://fhs-performance.kit.com/4d8709e773⁠You can find john on Instagram: @target.nutrition

🎯 Grab the In-Season Speed Guide for GAA Coaches (€29):https://fhs-performance.kit.com/products/gaa-in-season-speed-guide📬 Join the Free Email Newsletter for Coaches:Weekly coaching tools, insights & resources → https://fhs-performance.kit.com/4d8709e773Episode Title:Improving Movement Skills in Teenage Girls – w/ Brian O’Boyle (@PALM_Ireland)In this episode, I’m joined by Brian O’Boyle — primary school principal, PE lecturer, and former senior intercounty camogie coach — to dive deep into how fundamental movement skills (FMS) can still be developed in the teenage years, especially among female GAA players.We explore the findings from Brian’s recent 20-week intervention with U14 development squads, where structured FMS sessions led to measurable improvements in both movement quality and camogie-specific skills.This one is full of practical takeaways for club and county coaches working with young players — from how to design warm-ups with purpose, to how movement skills can help reduce dropout and injuries.🧠 Topics Include:Why hopping, jumping, and landing matter more than we thinkThe link between movement skills and game-specific skills like strikingHow to embed FMS into GAA sessions without losing game timeStrategies to boost confidence and retention in teenage girlsWhat Brian learned from his coaching, teaching, and academic experiences📲 Follow Brian on Twitter: @PALM_Ireland🎧 Subscribe, share, and leave a review if you found this helpful.

Grab My GAA In-Season Speed Guidehttps://fhs-performance.kit.com/products/gaa-in-season-speed-guideA must-have for any coach managing speed, sprint loads, and injury risk during a hectic GAA season.Are you using your GPS data effectively—or just collecting numbers?In this episode, I’m joined by Fionn O’Shea, a performance consultant with elite experience across Gaelic Games, rugby league, and AFL. We explore how to move beyond "distance covered" and start using GPS data to actually improve your training design and player readiness.Here’s what we cover:The most important GPS metrics (and which ones to ignore)How to structure your training week using match demandsMax speed, sprint distance, HSR, axels/d-cells, and meters per minuteManaging subs, small groups, and limited GPS podsClub vs intercounty differences in GPS dataHow to combine GPS with RPE for smarter coaching decisionsWhether you're a coach with 2 GPS units or a full stack of 20+, this episode will help you plan, monitor, and adapt like a pro.🔗 Follow Fionn for more insights:📸 Instagram: @osheaperformance🐦 Twitter/X: @fionnosheaIf you’re a coach who wants to stay ahead of the curve with practical, game-ready performance strategies, hit that follow button and share this episode with your team.#GAA #StrengthAndConditioning #GPSData #CoachEducation #GaelicFootball #Hurling #Camogie #PlayerMonitoring #TrainingLoad #Sprinting #PerformancePlanning

🎧 Purchase the In-Season Speed Guidehttps://fhs-performance.kit.com/products/gaa-in-season-speed-guide📥 Access the Top Speed Warm-Up Templatehttps://fhs-performance.kit.com/990dc8c063Episode Summary:In this episode, we explore the 7 most common mistakes GAA coaches and players make when trying to improve sprinting and speed. From over-relying on drills to neglecting the role of actual sprint exposure, we break down what’s holding players back and how to fix it.Whether you're coaching at underage, club, or intercounty level, this episode provides practical takeaways to improve your speed training methods. We also discuss the role of strength work, plyometrics, recovery, and how to better integrate sprinting into GAA schedules.Topics Covered:Sprint exposure for underage vs adult playersWhen drills help — and when they don’tHow much recovery is really needed between sprintsIntegrating sprinting with gym work and gamesSmart use of hills, games, and plyometricsThe impact of video feedback and coaching detail🔗 For more speed-focused training support, grab the In-Season Speed Guide and the Top Speed Warm-Up Template using the links above.🎙️ Follow for weekly episodes on performance, coaching, and long-term athlete development in Gaelic Games.

🎯 Grab the GAA In-Season Speed Guide:https://fhs-performance.kit.com/products/gaa-in-season-speed-guideIn this episode, we take a clear-eyed look at the current state of youth player development in Gaelic Games — what’s working, what’s not, and what we can do better. Drawing on research, practical coaching experience, and system-level insights, we explore the real environments young players are growing up in, and how we can support them more effectively.You’ll learn:Why the best 14-year-old doesn’t always become the best 20-year-oldCommon pitfalls in talent identification and how to avoid themHow late developers, multi-sport athletes, and early burnout all tie into your coaching decisionsThe real meaning of “development” beyond drills and skillsKey messages for parents, coaches, and county board stakeholdersIf you're a coach, S&C, or development officer working with young players — this one’s for you. Expect honest reflection, practical solutions, and some uncomfortable truths.🔗 Watch the YouTube version here: https://www.youtube.com/watch?v=44AWd_3d7jc&ab_channel=DrJohnMurphy📲 Follow for more coaching insights on Instagram: @john.murphydrTwitter/X: @fhsperformance

Carb Loading for GAA Players: How to Fuel for PerformanceChampionship season is here—and that means it's time to fuel up properly. In this episode, we take a deep dive into carbohydrate loading for GAA players, covering common mistakes, practical strategies, and simple food swaps that can massively impact your energy, recovery, and match-day performance.Drawing from sport science, nutrition research, and real-world coaching experience across Gaelic football, hurling, and camogie, we break down:Why carbs matter more than ever in-seasonHow much you actually need (spoiler: it’s probably more than you think)What foods work best—and what to avoidStep-by-step strategies to gradually increase intake without feeling bloatedReal-life examples and meal templates from club and intercounty players🎯 Whether you’re a player, coach, or parent, this episode will give you the tools to fuel smarter and perform better week after week.📥 Download the free Nutrition Cheat Sheet (includes carb-loading guide):👉 https://fhs-performance.kit.com/1cef236936🚀 Need to improve your speed in-season without adding fatigue?Grab the In-Season Speed Guide here:👉 https://fhs-performance.kit.com/products/gaa-in-season-speed-guideIf you found this helpful, share it with teammates or your squad WhatsApp group. Let’s make better fueling the norm in Gaelic Games.

👉 Stay fast. Stay strong. Even in-season.The games don’t stop — but neither should your physical performance.📦 Resources Mentioned in This Episode:🔥 In-Season Speed Plan (For Sale)A complete, game-ready speed program built for players who want to stay sharp all season. Ideal for busy match weeks and adaptable to your training schedule.→ Includes sprint drills, jump variations, and simple weekly templates.🎁 Free Download: In-Season Strength GuideA practical, no-fluff guide to maintaining strength in-season — without wrecking recovery or stealing from game day.→ Sample gym sessions, scheduling tips, and key mistakes to avoid.🧠 In this episode, we cover:Why strength & power decay quickly in-season (and how to stop it)The “12-day rule” every GAA coach should knowHow to schedule gym work around your pitch sessionsCommon mistakes (like training everyone the same or lifting too close to match day)Smart strategies: microdosing, double-sessions, and player-led choicesPitch-based ways to maintain strength using sprints, sleds, and plyosThis one’s for the players, coaches, and S&C practitioners who want to train smart, stay powerful, and dominate late into the season.Don’t let all your off-season gains go to waste — let’s get to work.

🎁 Download Your Free Top Speed Warm-Up GuideStart your next speed session right → https://fhs-performance.kit.com/990dc8c063🎙️ Episode Title: Speed Development for Team Sports with Kieran Gillespie (@SprintScience)In this episode, I chat with sprint coach and 400m hurdler Kieran Gillespie, co-host of The Sprint Lab Podcast, about how to actually develop speed — especially for team sport athletes like GAA, football, and rugby players.We cover:Why speed is a trainable skill, not just a genetic giftHow to safely introduce sprinting to athletes (and why less is often more)The sprint drills that deliver the biggest bang for your buckCommon speed training mistakes in team sport settingsWhy building top speed improves endurance and repeat sprint abilityHow to structure sprint sessions for max intent and minimal sorenessSpeed training for youth athletes — what matters most at early stagesThis conversation is packed with practical advice, evidence-based principles, and real-world coaching insight. Whether you’re working with youth players or senior teams, you’ll take away simple strategies to build faster, more robust athletes.📲 Follow Kieran on Instagram → @SprintScienceIf you enjoy this episode, follow the show, rate it, and share it with another coach who wants to build speed the smart way.#SpeedTraining #SprintDrills #GAAFitness #TeamSportConditioning #YouthAthleteDevelopment #SprintScience #StrengthAndConditioning #PodcastForCoaches #TopSpeedWarmUp

What does it really take to prepare for the physical demands of intercounty camogie? In this episode, I’m joined by Dr. Philip Connors, lecturer and researcher, who completed his PhD on the exact topic. We dive deep into the GPS data, fitness testing, and training methods used at the elite level of camogie—and what coaches can learn from it all.🔔 Get more resources on camogie training & coaching straight to your inbox:👉 https://fhs-performance.kit.com/4d8709e773Philip shares unique insights from being embedded with a senior intercounty team for two seasons, explaining:The real match demands across different positionsWhy traditional training often falls shortHow to better structure sessions using games-based training, sprint exposure, and skill drillsThe biggest gaps in camogie physical prep (hint: speed and plyometrics!)Female-specific challenges, from ACL risk to logistical and cultural constraintsWhether you’re coaching at club or county level, camogie, football, or hurling—this episode will challenge your assumptions and sharpen your training plans. One for coaches who care about getting the details right.🎧 Listen now and level up your approach to physical preparation.

Recovery isn’t a luxury – it’s a strategy. In this episode, we welcome Damian Sullivan, owner of Borish Wellness & Recovery Suite, for a no-nonsense deep dive into what actually helps your body recover—and what might just be a waste of time. Whether you're training hard, juggling work and life, or just need a recharge, this episode gives you science-backed clarity.Damian shares the truth about cryo baths, compression boots, sauna sessions, and how your sleep, stress, and social recovery may be the low-hanging fruit you're missing. You’ll walk away understanding the difference between recovery and adaptation—and how to adjust your routine depending on the time of year or your training phase.👉 Sign up to my free newsletter to get expert insights and tools to level up your performance: https://fhs-performance.kit.com/4d8709e773

In this episode, we dive deep into a controversial topic in youth coaching: Should young players, particularly U14 to Minor, engage in isolated conditioning — running without the ball?We explore:How background and past experiences shape coaching opinionsSurvey results from coaches, parents, and athletesWhy context — not tradition — should dictate your conditioning choicesThe hidden cost of focusing on fitness over skill developmentHow to support multi-sport players without overloading themWhen isolated running might be beneficial (and how to frame it positively)Real stories from coaching mistakes and lessons learnedWhy balancing fitness, skill, and tactical awareness is key to long-term success👉 Whether you’re a GAA coach, a parent, or a sports educator, this episode will help you make better decisions that truly support young athletes' development — not just in fitness, but in their future careers too.

In part 2 of the conversation with Petey, we looked at how he has redefined success in youth sport.In his time as Director of Rugby at Terenure College, he has seen huge improvements in the amount of players taking up and being retained in Rugby as they've reduced the focus on winning trophies at younger ages.We discussed the main changes he has made which have led to numerous benefits across the entire school.

In part 1 of the discussion with Petey Shaw, we dive into his PhD research on the plight of multi-sport youth athletes in Ireland.We hear so much about the benefits of playing a wide range of sports but what are the specific benefits and what, if any, are the drawbacks or consequences.Be sure to tune in next week where we look at optimal environments for youth sports and how we can redefine success for underage sports teams.

I'm joined by a man with an extensive background across a range of sports including GAA, Basketball & Aussie Rules. Kevin Mulcahy has a wealth of experience in coaching the physical, technical and tactical of many codes. He has deep understanding of how they all impact on each other which has led to him becoming a thought leader in the planning of coaching across both the short and long term.The Coaching Cohort Free Trial link: https://design_the_game.circle.so/join?invitation_token=d441047cd5b673946faf7969ab7a9d57783edb9e-93cd6c30-a732-4130-a237-188adc5ba2c6Ballyhoura Strength & Socialise Class for rural men [Charleville GAA] |  [Starting April 9th 2025]  No fancy gear needed—just bring yourself!Let’s get moving together—because staying strong means staying independent. Would you or someone you know benefit? Fill out the Google form below or send it to people you think who has a male family member or friend that would benefit. https://docs.google.com/forms/d/e/1FAIpQLScuIIQjaRHtGmN2y6GB3daMVQU9cJ4mevqdf_3Y_VOQPPbwkQ/viewform?usp=dialogOr Contact Aoife at 0862063411 or email at apower@ballyhoura.org