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. 11h ago

    The Best Strength Training to Make You Faster | Will Hughes PhD

    Get my weekly Coaching & Sport Science email:https://fhs-performance.kit.com/4d8709e773 What type of strength training actually makes GAA players faster? Should we focus on lifting heavier weights, developing explosive power or incorporating more plyometrics into our gym programmes? In this episode of Coach's Lab, I'm joined by Will Hughes to explore what his PhD research tells us about strength training and sprint performance, and how coaches can apply the findings in practice. We discuss the differences between maximal strength, explosive strength and reactive strength, how each contributes to sprinting, and why simply getting stronger doesn't necessarily mean getting faster. Will takes us through the key findings from his research, including an eight-week strength training intervention with female Gaelic football players. We examine the exercises, sets, repetitions and training methods used, the improvements observed, and how similar programmes could be adapted for other GAA teams. We also explore what strength training currently looks like at club level, some of the common mistakes coaches make when designing gym sessions, and how to balance strength development with the wider demands of Gaelic Games. Topics covered include: Maximal strength, explosive strength and reactive strength explained How strength training contributes to acceleration and sprint performance The role of plyometrics and jump training What Will's research tells us about developing faster players Strength training practices in GAA clubs Common mistakes in gym programming, including excessive endurance-based work Practical examples of exercises, sets and repetitions How to structure an effective GAA gym session Balancing strength training with sprinting, conditioning and matches Individualising programmes based on players' needs and training experience Strength training considerations for male and female athletes A central theme throughout the conversation is that strength training should develop the physical qualities players need, rather than simply leave them exhausted. While the research focuses on sprint performance, the discussion provides plenty of practical guidance for coaches working across Gaelic football, hurling, camogie and ladies' football. More Coaching & S&C Resources Free Youth Athletic Development Programme & 5-Day Email Course:https://fhs-performance.kit.com/a441db6d48 Free Games-Based Conditioning Guide:https://fhs-performance.kit.com/cb11069f54 Coach's Lab with Dr John Murphy explores the science and practice of coaching, strength and conditioning, nutrition, skill acquisition and player development in Gaelic Games.

  2. Oct 16

    Performance Analysis: Asking Better Questions | Fintan Kennedy

    Get my weekly Coaching & Sport Science email:https://fhs-performance.kit.com/4d8709e773 Performance Analysis Community of Practice Event – 21 November 2026:https://www.universe.com/events/gaelic-games-performance-analysis-community-of-practice-event-21st-nov-2026-tickets-WVKYNH?ref=share-widget-buffer Performance Analysis & Feedback Course at ATU:https://www.atu.ie/courses/certificate-learning-design-for-sports-performance-feedback Performance Analysis should help coaches ask better questions, not simply provide answers. In this episode of Coach's Lab, I'm joined by Fintan Kennedy, performance analyst and lecturer at Atlantic Technological University (ATU), to explore the role of performance analysis in Gaelic Games and how it can contribute to better coaching, feedback and player development. We discuss how performance analysis has evolved beyond collecting statistics and tagging matches, and why understanding the coach's game model, building relationships with players and asking meaningful questions are essential to making analysis useful. Fintan also draws on his research into failure and vulnerability in high-performing teams. We explore how coaches can use mistakes, setbacks and challenging conversations as opportunities for learning, rather than simply focusing on what went wrong. A particularly interesting part of the conversation centres on the importance of connection, support, fun, challenge and focus in developing effective team environments. Topics covered include: The role of performance analysis in Gaelic Games Helping coaches ask better questions Co-designing game models and identifying meaningful performance indicators Using video feedback to support player learning Balancing statistics with qualitative observations Building trust between coaches, analysts and players Learning from failure and managing conflict Vulnerability and relationships in high-performing teams Developing positive team environments The importance of communities of practice and shared learning We also discuss the upcoming Gaelic Games Performance Analysis Community of Practice Event and opportunities for coaches and analysts to further develop their knowledge through ATU. While performance analysis provides the starting point, much of the conversation is relevant to anyone involved in coaching, managing or developing teams. Coach's Lab with Dr John Murphy explores the science and practice of coaching, strength and conditioning, skill acquisition and player development in Gaelic Games.

  3. Oct 2

    Winning Minor All-Irelands: Strength & Conditioning for Young GAA Players | Jamie Dalton & Diarmaid Carr

    Get my weekly coaching & Sport Science email:https://fhs-performance.kit.com/4d8709e773 In this episode of Coach's Lab, I’m joined by Jamie Dalton and Diarmaid Carr for a practical discussion on Strength & Conditioning and athletic development for young GAA players. We explore how S&C should develop as players progress from Minor through to U20, including what to prioritise in the gym, developing speed and conditioning, planning across the season and balancing physical preparation with the demands of hurling and football. A recurring theme throughout the conversation is the importance of doing the basics well, and doing them frequently. We discuss fundamental movement patterns, gradually progressing strength training and why the gym should ultimately support what players are trying to do on the pitch. We also look at physical testing and monitoring, including sprint testing, strength, jumping and aerobic fitness, alongside the practical question of how much testing coaches actually need. Jamie and Diarmaid discuss their experiences using the 1.2km test, Bronco, GPS and other monitoring tools, and why collecting more data isn't necessarily better if it doesn't inform what you do next. Topics include: S&C for Minor and U20 GAA playersIntroducing young players to the gymStrength and movement developmentSpeed and accelerationConditioning for Gaelic GamesPlanning across the seasonPhysical testingGPS and training-load monitoringNutrition and recovery habitsBuilding relationships with players and coachesTechnology in S&CDoing the basics wellFollow the guests on Instagram:Jamie Dalton — @jamieddollyDiarmaid Carr — @diarmaidcarr Join my weekly coaching & Sport Science email:https://fhs-performance.kit.com/4d8709e773

  4. Sep 18

    Rethinking Player Development in Gaelic Games | Jack Cooney

    Get my weekly coaching & Sport Science email:https://fhs-performance.kit.com/4d8709e773 Research, reports & documents mentioned in this episode:https://drive.google.com/drive/folders/1jvkBcR7-Z5MZXZLndN05AL5DCUGRbB9i?usp=sharing In this episode of Coach's Lab, I’m joined by Jack Cooney, Player Development Lead with the GAA, to discuss the future of player and coach development in Gaelic Games. We explore the philosophy behind the GAA Player Pathway and THRIVE Player & Coach Development Programme, and what these developments could mean for clubs, schools, development squads/talent academies, coaches and young players. A major theme throughout the conversation is holistic, long-term player development. Jack explains the idea of providing development “just in time, just for me” – recognising that two players of the same age can have very different developmental needs. We discuss what research tells us about why young people play Gaelic Games, the importance of enjoyment and competitiveness, growth and maturation, games-based coaching, supporting volunteer coaches and creating better learning environments. We also explore one of the major challenges facing young players: managing involvement across club, school, county and other sports. How can coaches communicate better across these environments? How do we manage players who may be overexposed while also creating opportunities for those who aren't getting enough exposure? And how can we better support dual and multi-sport players? Topics include: The GAA Player PathwayHolistic player development“Just in time, just for me”Why young people play and stay involvedGrowth and maturationCoach education and developmentGames-based coachingThe THRIVE programmeDevelopment squads and talent academiesClub, school and county workloadsSupporting dual and multi-sport playersPsychological development in young playersJack also discusses his research into the Psychological Characteristics of Developing Excellence (PCDEs) and the potential role coaches can play in developing these psychological skills through everyday coaching. GAA THRIVE / Player Development video:https://youtu.be/pa9th682e0g Related Coach's Lab video:https://youtu.be/5MAD8H7g0Tk Research, reports & documents mentioned:https://drive.google.com/drive/folders/1jvkBcR7-Z5MZXZLndN05AL5DCUGRbB9i?usp=sharing Join my weekly coaching & Sport Science email:https://fhs-performance.kit.com/4d8709e773 Related Resources

  5. Sep 4

    Understanding Sport Science: Research, Evidence & Coaching | Dr David Nolan

    Get my weekly coaching & Sport Science email:https://fhs-performance.kit.com/4d8709e773 Irish Strength & Conditioning Conference 2026:https://irishsandcnetwork.circle.so/c/iscn-news/irish-strength-conditioning-conference-2026 In this episode of Coach's Lab, I’m joined by Dr David Nolan, Assistant Professor in Sport and Exercise Sciences at Dublin City University (DCU), applied sport scientist and one of the main organisers of the Irish Strength & Conditioning Conference. We explore what sport science actually is, how it differs from strength and conditioning, and what coaches and practitioners need to understand about using research and evidence in the real world. David describes the sport scientist as something like a GP for performance – someone with a broad understanding of the different factors influencing performance who can help coaches identify problems, interpret information and connect with specialists when required. We also discuss the role of the S&C coach within a wider coaching team, why good physical preparation can often happen "in the shadows", and how practitioners can better integrate their work with what happens on the pitch. A large part of the conversation focuses on research, evidence and critical thinking. We discuss why science rarely provides a definitive answer, the importance of understanding uncertainty and context, and how coaches can combine research evidence with practical experience when making decisions. We also explore female athlete research, communication between academics and practitioners, the challenges of applying research to real-world sport, and what good interdisciplinary sport science support can look like. Towards the end, David discusses the development of the Irish Strength & Conditioning Network and the upcoming Irish Strength & Conditioning Conference. Topics include: Sport science vs strength and conditioningThe role of the sport scientistIntegrating S&C with coaching and sports practiceUsing data to support coaching decisionsResearch evidence vs practical experienceUnderstanding uncertainty in sport scienceCritical thinking for coachesFemale athlete researchCommunication between researchers and practitionersApplying research in real-world environmentsThe Irish Strength & Conditioning ConferenceFollow David Nolan on Instagram:https://www.instagram.com/drdavidnolan/ Irish Strength & Conditioning Conference 2026:https://irishsandcnetwork.circle.so/c/iscn-news/irish-strength-conditioning-conference-2026 Join my weekly coaching & Sport Science email:https://fhs-performance.kit.com/4d8709e773

  6. Aug 21

    Using Constraints for Better Skill Development In Games | Philip O'Callaghan Returns

    Join my free weekly coaching newsletter:Sign up here Philip O’Callaghan’s Constraints-Led Approach Coaching Blueprint:Learn more and sign up here In this episode of Coach’s Lab, I’m joined by Skill Acquisition Specialist Philip O’Callaghan for a practical discussion on skill development, the Constraints-Led Approach (CLA) and designing practice that better prepares players for the problems they encounter in competition. We start with a fundamental question: what actually is skill? Philip challenges the idea that developing skill is simply about teaching players the “correct” technique and then repeating it until it becomes automatic. Instead, we explore skill as the ability to find functional movement solutions to achieve a goal within an ever-changing environment. That leads us into the practical application of the Constraints-Led Approach and what it means for coaches designing sessions. We discuss: What we actually mean by skillTechnique versus functional movement solutionsWhy there may not be one “perfect” movement techniqueHow perception, decision-making and movement interactWhat the Constraints-Led Approach actually isUsing constraints to influence player behaviourWhy constraints should guide rather than dictate solutionsRepresentative practice and maintaining the “DNA” of the gameThe importance of variability and adaptabilityDesigning problems for players to solveKnowing when to add, change or remove constraintsThe role of observation in effective coachingWhere isolated and more traditional practice can still fitHow coaches can create practice that transfers more effectively to competitionWe also explore some of the challenges coaches face when applying these ideas in the real world. A session can look organised, players can appear technically proficient and everything can seem to be going well—but that doesn’t necessarily mean meaningful learning is taking place. For coaches working in Gaelic football, hurling, camogie or other team sports, the episode provides a practical introduction to skill acquisition without getting lost in terminology or theory. If you’re interested in moving beyond simply collecting drills and instead becoming better at designing learning environments, there should be plenty to take from this conversation. Philip O’Callaghan’s Constraints-Led Approach Coaching Blueprint:Course information and sign-up Coach’s Lab weekly newsletter:Join the email list

  7. Aug 7

    The Principles of Great Conditioning | Nathan Heaney (Conditioning Consultant)

    FREE Weekly Coaching Newsletter:https://fhs-performance.kit.com/4d8709e773 Nathan Heaney – The Conditioning Consultant:https://runningprogram.com.au/ Instagram:https://www.instagram.com/theconditioningconsultant/ Sportsmith Contributor Page:https://www.sportsmith.co/contributors/nathan-heaney Conditioning is one of the most debated topics in GAA coaching. Should you use games? MAS? Tempo running? Long intervals? Short intervals? Or are we asking the wrong questions altogether? In this episode of Coach's Lab with Dr John Murphy, I'm joined by Nathan Heaney (The Conditioning Consultant) to discuss the principles behind effective conditioning for Gaelic Games and other field sports. Rather than arguing for one particular method, Nathan explains how coaches can make better decisions based on the demands of the sport, the phase of the season, and the specific adaptation they're trying to achieve. We discuss: • What Maximum Aerobic Speed (MAS) really is• The biggest misconceptions around MAS training• Different categories of conditioning and when to use them• Games-based conditioning versus isolated running• Using Yo-Yo, Beep and Bronco tests to prescribe training• Individualising conditioning for players• How conditioning should evolve across the season• Practical advice for coaches working in Gaelic football, hurling, camogie and LGFA Nathan has worked extensively in AFL and with coaches across a range of sports, helping bridge the gap between research and real-world practice. This conversation is packed with practical ideas that coaches can apply immediately to improve how they plan and deliver conditioning. If you enjoy the episode, please consider following the podcast and sharing it with another coach who might find it useful. More Free Resources Free Games-Based Conditioning Guide:https://fhs-performance.kit.com/cb11069f54 Free Youth Athletic Development Programme & 5-Day Email Course:https://fhs-performance.kit.com/a441db6d48

  8. Jul 24

    Game Models, Style of Play & Session Planning | Shane Hassett Clare Senior Hurling

    Join my weekly coaching newsletter for practical coaching insights, resources and sport science content:⁠https://fhs-performance.kit.com/4d8709e773⁠ In this episode of Coach's Lab, I sit down with Shane Hassett, coach with the Clare senior hurling team and founder of Master Coach Consultancy, to explore how elite coaches design training sessions, develop a game model and connect every activity back to how they want their team to play. Shane shares his journey from strength & conditioning into senior intercounty coaching and explains how his background in sport science continues to shape his coaching philosophy. We discuss representative practice, constraints-led coaching, principles of play, session planning, games-based conditioning and how coaches can better integrate physical development into technical and tactical sessions. Whether you coach hurling, Gaelic football, camogie or any invasion sport, this conversation is packed with practical ideas that you can immediately apply to your own coaching. In this episode we discuss: Shane's journey from S&C to senior intercounty coachingBuilding a game model and principles of playDesigning representative training sessionsUsing constraints to shape player behaviourGames-based conditioning and integrating S&CBalancing drills with game-based practicePlanning around the opposition while maintaining your identityPractical advice for coaches at every levelConnect with Shane:https://mastercoachconsultancy.com/ Join my weekly coaching newsletter for practical coaching insights, resources and sport science content:https://fhs-performance.kit.com/4d8709e773 If you enjoy the podcast, please follow the show and leave a rating or review—it really helps more coaches discover the podcast.

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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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