Coach's Lab with John Murphy

John Murphy
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Dig into the science of S&C, Nutrition and Coaching within the GAA with Dr John Murphy, Lecturer in Sports Management & Coaching.

  1. 6 FEB

    Speed vs Endurance: A Smarter Way to Condition Players | Ciaran Boyle

    Sign up to my weekly coaching & performance email list:https://fhs-performance.kit.com/4d8709e773 How do you condition players so they’re fit enough for the game — without leaving them cooked, flat, or under-recovered? In this episode, I’m joined by Ciaran Boyle, S&C coach with Tipperary Senior Camogie, to discuss a more individualised approach to conditioning using speed-endurance profiling and micro-dosing speed. We cover: Why one-size-fits-all conditioning often fails Speed-based, endurance-based and hybrid player profiles MAS, Max Sprint Speed and Anaerobic Speed Reserve explained simply Why two players with the same MAS can respond very differently How to manage different profiles within the same squad Micro-dosing speed to maintain performance in-season Straight-line vs curved sprinting and progression Managing load, recovery and congested schedules A practical conversation for GAA, Camogie and LGFA coaches looking to improve fitness while keeping players healthy and available.

    59 min

  2. 23 JAN

    Youth Sports Nutrition: Fueling Young Athletes the Right Way | Paul O’Sullivan

    Sign up to my weekly coaching & youth development email list:https://fhs-performance.kit.com/4d8709e773 How well are young athletes actually supported to fuel themselves properly? In this episode, I’m joined by Paul O’Sullivan, performance nutritionist working with the Cork senior hurlers and across underage and development squads. We move beyond calorie counts and food lists to talk about habits, behaviour change, and the environments young athletes grow up in. We discuss: Why adolescence places huge energy demands on athletes Common fuelling mistakes in teenage players Why carbohydrates are often under-fuelled Protein myths in youth sport Eating around the school day and busy training schedules The role of parents in shaping positive nutrition behaviours Avoiding diet culture and harmful language with young athletes Teaching cooking and food prep skills Supplements, body composition and safeguarding 📲 Follow Paul on Instagram: @paul_bespokecoaching This episode is essential listening for parents, coaches, S&C practitioners and teachers working with young athletes who want to support performance without creating anxiety around food.

    54 min

  3. 9 JAN

    Why Games-Based Coaching Improves Skill | The Lavin Brothers

    Weekly coaching insights & updates: https://fhs-performance.kit.com/4d8709e773Lavin’s Game Sense Coaching resources: https://www.gamesensecoaching.com/ What is Game Sense — and how do coaches actually develop it?In this episode, I’m joined by the Lavin brothers, creators of the Game Sense Coaching framework, to break down how games-based coaching improves decision-making, skill execution, and understanding in Gaelic Games. We discuss: What Game Sense really means beyond the buzzword Why skills must be learned in game-like contexts Using Whole–Part–Whole through games, not drills How to design better games using space, numbers and rules Common mistakes in games-based coaching The coach behaviours that matter most: observation, questioning and restraint A practical, coach-friendly conversation for anyone working in GAA, schools or youth sport who wants to design better sessions and develop smarter players.

    1h 5m

  4. 19/12/2025

    Merging Physical Performance With Skill Acquisition | Stephen Casey

    Free Youth Athletic Development Programme + 5-Day Email Course: https://fhs-performance.kit.com/a441db6d48Weekly Coaching Email List: https://fhs-performance.kit.com/4d8709e773 How do we combine strength, speed, skill, and decision-making in a way that actually transfers to the game? In this episode, I chat with Stephen Casey, an S&C coach and skill acquisition practitioner working across GAA and rugby, to explore the messy reality of performance. We discuss:• Why siloed training often fails to improve match performance• Agility as a decision-making challenge, not a cone drill• When strength work improves kicking… and when it won’t• Using constraints to improve skill, agility & game understanding• Why racing & chasing develops speed better than most drills• KPIs (MAS, CMJ, 0–10m, GPS) — useful or misleading?• How to design games that develop physical, technical & tactical qualities• The importance of individualising training instead of chasing generic numbers A brilliant episode for any coach trying to blend S&C, skill acquisition and game-based coaching into one coherent model.

    1 hr

  5. 12/12/2025

    Coaching Philosophy, Coaching Toolkit & Effective Backroom Teams | Paul Kilgannon

    👉 Free Youth Athletic Development Programme + 5-Day Email Course: https://fhs-performance.kit.com/a441db6d48👉 Paul Kilgannon’s 2026 Carver Coaching Community Programme: https://carvercoachingframework.com/product/2026-carver-coaching-community-programme/?mc_cid=5c49bc1cb6&mc_eid=24d11d3dc9 What separates good coaches from truly great ones?In this episode, I’m joined by Paul Kilgannon, Coach Developer and Performance Consultant, to explore the building blocks of coaching craft: your philosophy, your skills, your tools, and how you influence the people around you. We discuss: Why simplicity is a superpower in coaching Coaching skills vs coaching tools — and how to use each properly How to shape your coaching philosophy (“This Is Me”) Designing purposeful sessions, questions, games & conversations Backroom teams: roles, relationships and psychological safety Reflective practice — how to genuinely improve as a coach What’s undervalued and overrated in modern coaching If you coach in GAA or any sport, this episode will help you rethink how you plan, communicate, and build the environments where athletes learn and perform.

    1h 11m

  6. 28/11/2025

    What GAA Coaches Can Learn from Professional Soccer | Shane Keegan

    👉 Free Youth Athletic Development Programme + 5-Day Email Course: https://fhs-performance.kit.com/a441db6d48 What can GAA coaches learn from professional soccer? In this episode, I’m joined by Shane Keegan — UEFA Pro Licence coach, former League of Ireland manager, and Games Manager with Laois GAA. We dig into how coaching principles transfer across sports, and why the best coaches focus on clarity, communication, and designing sessions with purpose. What we cover: The biggest lessons GAA can take from soccer How to design sessions around clear objectives Whole–Part–Whole: when and how to use it Player communication and simple, effective feedback “Repetition without repetition” for real skill development Using analysis and data to shape a game model Leadership, relationships, and managing players A brilliant conversation for any coach interested in improving how they plan, communicate, and create meaningful training environments.

    1h 1m

  7. 14/11/2025

    How Fit Are Underage GAA Players? | Lorcan Daly

    Free Youth Athletic Development Programme + 5-Day Email Course: https://fhs-performance.kit.com/a441db6d48 How 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 judge Key measures: sprint speed, jumps, Yo-Yo, body composition Growth & maturation: why “normal” progress isn’t linear Positional notes: why GKs and midfielders often look different Speed–momentum explained (speed × mass) and why it’s useful Practical takeaways for coaches & parents If 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.

    47 min

  8. 31/10/2025

    How Fit Can We Get From A Games-Based Approach? - Cian O'Dea

    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=sharing In 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 management Whether 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

    1h 7m
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Dig into the science of S&C, Nutrition and Coaching within the GAA with Dr John Murphy, Lecturer in Sports Management & Coaching.

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