Coach's Lab with John Murphy
This podcast delves into the science of strength and conditioning, nutrition, and coaching within the Gaelic Athletic Association (GAA). Hosted by Dr. John Murphy, a lecturer in Sports Management & Coaching, it offers insights for athletes and coaches. Each episode explores evidence-based practices to improve performance and understanding of the game.
Episodes
Where Did They Go? Rethinking Talent Development in Gaelic Games | Rob Mulcahy PhD(c)
Join my weekly coaching email for practical insights on GAA coaching, athletic development and sport science: https://fhs-performance.kit.com/4d8709e773Read the paper discussed in this episode: Player Development Pathways in Gaelic GamesIn this episode of Coach's Lab, I'm joined by Rob Mulcahy to discuss his latest research examining player development pathways in Gaelic Games and what hap
Building Better Return-to-Play Processes | Peter Wright (Petey Performance)
Join my weekly coaching & performance email newsletter:https://fhs-performance.kit.com/4d8709e773In this episode of Coach's Lab, I sit down with Peter Wright of Petey Performance to discuss one of the most challenging aspects of coaching and athletic development: helping players return from injury and preparing them for the demands of competition.Pete has built a reputation working with Ga
The ACE Model for Better Video Feedback in Sport | Darren Lewis
In this episode of Coach’s Lab, I’m joined by Darren Lewis, performance analysis consultant and researcher at Atlantic Technological University, to discuss his recently published paper proposing the ACE Model of Video-Based Feedback Design.Darren has worked in professional rugby and consultancy roles across multiple sports, with a particular interest in how video analysis and feedback can better s
Preparing Dingle & Ballygunner for All-Ireland Success | Shane O’Rourke & Darragh Mulcahy
Join my weekly coaching & performance email list:https://fhs-performance.kit.com/4d8709e773What does physical preparation look like inside two of the best club teams in Ireland?In this episode of Coach’s Lab, I’m joined by Shane O'Rourke (Dingle) and Darragh Mulcahy (Ballygunner), the strength & conditioning coaches behind the reigning All-Ireland club football and hurling champions.We
Meeting Children's Psychological Needs Through Sport | Colman Noctor PhD
Join my weekly coaching & performance email list:https://fhs-performance.kit.com/4d8709e773What do kids actually need from sport — and are we getting it wrong?In this episode of Coach’s Lab, I sit down with Colman Noctor, child and adolescent psychotherapist, to explore the role sport plays in the psychological, social and emotional development of young people.We move beyond drills, fitness an
How & Why Matter More Than What in Coaching | Orlaith Curran PhD
Join my weekly coaching & performance email list:https://fhs-performance.kit.com/4d8709e773How you coach — and why you do what you do — often matters more than the programme itself.In this episode, I’m joined by Orlaith Curran, Head of Athletic Performance for Women’s Sevens and Pathway in the IRFU, to explore what really matters when working with female athletes.Rather than getting caught up
Creating Meaningful Experiences in Youth Sport | Dr Richard Bowles
Join my weekly coaching & performance email list:https://fhs-performance.kit.com/4d8709e773📥 Resources discussed in this episode:Meaning in Youth Sport (MiYS): https://www.mic.ul.ie/sites/default/files/uploads/639/Getting%20Started%20with%20MiYS%202023%20ENG%20fnl.pdfVoice & Choice in PE: https://www.irishprimarype.com/student-voice-in-pe/Drowning in the Shallow – The 3Ps: https://drowning
Should We Stream Players in Underage GAA? | David Moran
Join my weekly coaching & performance email list:https://fhs-performance.kit.com/4d8709e773Should underage players be streamed by ability in Gaelic Games?In this episode, I’m joined by David Moran, postdoctoral researcher at DCU and coach developer, to explore one of the most debated topics in youth sport — ability grouping and streaming in underage teams.We discuss research examining the expe
From Track to Team Sports: Smarter Speed Development | Colm Bourke
Join my weekly coaching & performance email list:https://fhs-performance.kit.com/4d8709e773What can GAA coaches learn from elite track & field?In this episode, I’m joined by Colm Bourke — National Indoor Long Jump Champion, coach, and host of the Track & Field Performance Podcast — to explore how sprinting and jumping principles can improve speed, power and physical preparation in team
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/4d8709e773How 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
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/4d8709e773How 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 habit
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 u
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/4d8709e773How 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 a
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=24d11d3dc9What separates good coaches from truly great ones?In this episode, I’m joined by Paul Kilgannon, Coach Dev
What GAA Coaches Can Learn from Professional Soccer | Shane Keegan
👉 Free Youth Athletic Development Programme + 5-Day Email Course: https://fhs-performance.kit.com/a441db6d48What 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,
How Fit Are Underage GAA Players? | Lorcan Daly
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 w
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?u
Integrating New Players, Load Management & What GAA Can Learn From Rugby? - Donnacha Mulcahy
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 connect
Building Athletes for the Game, Not the Gym | Stephen Walsh
📩 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
How Skills Really Develop in Gaelic Games | Philip O’Callaghan
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-s
Practical Agility Training for Hurling & Football w Paul Talty
👉 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 fin
Fuelling All-Ireland Champions | John O’Connor, Target Nutrition
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 imp
How Fundamental Movement Skills Impact Sports Skills with Brian O'Boyle
🎯 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 — prim
GPS in GAA: What Actually Matters w Fionn O’Shea PhD (c)
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.
Common Mistakes Coaches Make in GAA Speed Training
🎧 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 expos
Integrating Development & Performance in Underage GAA with Conor Shannon
🎯 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 gr
Fueling for Performance: Carb Strategies That Actually Work for GAA, LGFA & Camogie
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 re
Maintaining Strength, Power and Speed In-Season
👉 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 te
Speed Development for GAA w Kieran Gillespie Sprint Science
🎁 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 l
Demands & Preparation For Intercounty Camogie with Dr Philip Connors
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 & coachi
The Expert's Guide To Recovery with Damien O'Sullivan
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
Should Youth Athletes Do Running Without The Ball
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 focusin
Redefining Success In Youth Sport - Petey Shaw Part 2
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
Multi Sport Youth Athletes - Petey Shaw Part 1
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 succes
Effective Session Planning & Design with Kevin Mulcahy
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 te
3 Qs Answered - Hyrox For GAA, Beer Bans and Integrating Hurling Skills
Three questions answered in a little bit of depth. Would Hyrox or Crossfit benefit GAA performance? Are Drink Bans beneficial for GAA teams? How can S&Cs strike a balance between physical prep and hurling skills?If you want to book in for a consultation call or have questions answered on the podcast: john@fhsperformance.com
Developing Leadership In Teenagers w Eoghan Hanley
The Future Leaders is the largest Transition Year programme in Ireland. It started when Eoghan Hanley (the man behind a movement) wanted to involve a whole TY Year group in a tournament for 1st and 2nd Year hurlers. 10 years later and 10s of thousands of students have developed invaluable skills in nutrition, journalism, photography, coaching, refereeing, performance analysis, wellbeing and so muc
The 4 Most Common Nutrition Mistakes In GAA
Having worked with countless players and teams across ages and levels, 4 issues or mistakes keep cropping up. Today I discuss what they are, implications of each one and, most importantly, how we can try to prevent them from happening.If you'd like any nutrition questions answered or want to schedule a nutrition consultancy call, just email fhsperformance@gmail.com
Invisible Sportswomen & MIDE Research Group w Dr Emma Cowley
Dr Emma Cowley is a post-doctoral researcher at TUS focusing on closing the gender data gap. She has authored numerous academic publications looking at the gap in sport science research between males and females. Her current role seeks to close that gap and increase the amount of sport science research conducted, specifically on the island of Ireland.
Motivation & Wellbeing In Coaching. Using Self-Determination Theory
Following a query from a coach during the week I discussed how we can use Self Determination Theory in our coaching.SDT is one of the most popular theories of motivation and can be used to enhance both intrinsic motivation and wellbeing in our players.This podcast explains what SDT is and gives examples of how we can utilise it in our coaching.
Developing 2 Sided GAA Players with Karol Dillon PhD(c)
Karol Dillon is an experienced Gaelic Football coach from Kerry and coming near the end of his PhD studies looking at bilateral, or two-sided, Gaelic Footballers.We look at:- how common it is to truly use both sides in Gaelic Football or LGFA- How coaches and parents can support the development of both sides- The importance of environment and motivation when trying develop the weaker or non-domina
The Speed Commandments
We’re talking speed!Due to a number of requests to discuss speed development, I’m going through a few guiding principles I use.I’m planning a number of videos to help show you useful drills, exercises and sample sessions over the next few months, but until then you can use the 8 commandments I outline in this episode.If you want something a little more immediate, then you can get my 6 week Speed P
Conditioning For The New Rules 2.0
Joined by friend of the show, Damien O'Sullivan, we look a bit deeper at some considerations for the new Gaelic Football rules.- Some outputs from club games- Variety of approaches from different teams- What effects have players been reporting?- Value of Zone 2?- Considerations for the 3 v 3
Physical Preparation For New Gaelic Football Rules
The Gaelic Football landscape is evolving with new rules set for 2025, and players, coaches, and teams need to adapt smartly. In this episode, we break down what these changes mean for player fitness, game strategy, and training approaches. From new 1v1 scenarios to shifting speed demands, we’ve got all the insights you need to stay ahead.
🔥 Key Insights Covered:
1️⃣ Start the Season the Right Way
Should Adolescent Females Do S&C
In this episode, we unpack the critical question: should female adolescents participate in strength and conditioning (S&C) programs? Based on a discussion with sports coaching students, this discussion provides valuable insights into the considerations, benefits, and best practices for youth S&C.
We explore:
The Big Question: Should female adolescents do S&C? (Spoiler: yes—with cavea
Gym Work - How To Design & Individualise
How do you design a gym programme that hits all the main things required to benefit performance on the field?
Does a gym programme or session look different it’s for an individual or a group working together?
Is it possible to individualise a gym programme for a full panel of players?
Find out the answers to all of the above in this episode.
Find our YouTube channel here: https://www.youtube.com/@
Preseason Dos & Donts
We discuss a few bits of guidance when it comes to planning your preseason.Find the YouTube channel here: https://www.youtube.com/@fhsperformance8651Recent Article on MAS Based training: https://fhsperformance.com/2025/01/09/what-ive-learned-about-mas/Our Need For Speed 6 Week Programme: https://fhs-performance.kit.com/products/need-for-speed-6-week-programme
Intro
Introduction to the show.Host: Dr John Murphy, lecturer in Sports Management & Coaching at SETU Waterford.GAA Coach, S&C, NutritionistWill dive into the various principles underpinning GAA Coaching acorss, S&C, Nutrition, Speed, Recovery, Analysis etc.Follow me on @fhsperformance across social mediaInstagram: https://www.instagram.com/fhsperformance/Twitter: https://x.com/fhsperformanc
