Coach's Lab with John Murphy

John Murphy

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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October 30 · 1 hr 13 min
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.
October 16 · 1 hr 14 min
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.
October 2 · 1 hr 41 min
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 players Introducing young players to the gym Strength and movement development Speed and acceleration Conditioning for Gaelic Games Planning across the season Physical testing GPS and training-load monitoring Nutrition and recovery habits Building relationships with players and coaches Technology in S&C Doing the basics well Follow the guests on Instagram: Jamie Dalton — @jamieddolly Diarmaid Carr — @diarmaidcarr Join my weekly coaching & Sport Science email: https://fhs-performance.kit.com/4d8709e773
September 18 · 1 hr 25 min
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 Pathway Holistic player development “Just in time, just for me” Why young people play and stay involved Growth and maturation Coach education and development Games-based coaching The THRIVE programme Development squads and talent academies Club, school and county workloads Supporting dual and multi-sport players Psychological development in young players Jack 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
September 4 · 1 hr 29 min
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 conditioning The role of the sport scientist Integrating S&C with coaching and sports practice Using data to support coaching decisions Research evidence vs practical experience Understanding uncertainty in sport science Critical thinking for coaches Female athlete research Communication between researchers and practitioners Applying research in real-world environments The Irish Strength & Conditioning Conference Follow 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
August 21 · 1 hr 6 min
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 skill Technique versus functional movement solutions Why there may not be one “perfect” movement technique How perception, decision-making and movement interact What the Constraints-Led Approach actually is Using constraints to influence player behaviour Why constraints should guide rather than dictate solutions Representative practice and maintaining the “DNA” of the game The importance of variability and adaptability Designing problems for players to solve Knowing when to add, change or remove constraints The role of observation in effective coaching Where isolated and more traditional practice can still fit How coaches can create practice that transfers more effectively to competition We 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
August 7 · 1 hr 6 min
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
July 24 · 1 hr 8 min
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 coaching Building a game model and principles of play Designing representative training sessions Using constraints to shape player behaviour Games-based conditioning and integrating S&C Balancing drills with game-based practice Planning around the opposition while maintaining your identity Practical advice for coaches at every level Connect 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.
July 10 · 1 hr
What Actually Makes an Athlete Faster? | Dr Eddie McGuinness
Join my weekly coaching email for practical insights on GAA coaching, athletic development and sport science: https://fhs-performance.kit.com/4d8709e773 Sprint & Speed Development Resources Mentioned: https://www.youtube.com/watch?v=rJ0BRPgUxb8&list=LL&index=118 https://www.youtube.com/watch?v=u-6YEP9bygg&t=1487s&pp=ygUSc3ByaW50IG1hc3RlcmNsYXNz https://www.youtube.com/watch?v=bALARm283e4&pp=ygUYc3ByaW50IG1hc3RlcmNsYXNzIGpvbmFz Recommended YouTube Resources: Speedworks Training ALTIS World Les Spellman How do we know if our athletes are actually getting faster? What distances should we use when testing acceleration and maximum velocity? How reliable are timing gates and GPS? And once we have collected the data, how can we use it to improve training? In this episode of Coach's Lab, I’m joined by Dr Eddie McGuinness to discuss speed profiling, sprint testing and the practical development of faster athletes. Eddie is an Assistant Professor in Athletic Therapy and Training and Strength & Conditioning at DCU. He completed his PhD research on speed profiling and combines his academic work with experience as an S&C coach, athletic therapist and senior inter-county Gaelic footballer. In this episode, we discuss: What speed profiling is and why it can be useful Assessing acceleration and maximum velocity The best distances for testing speed How to set up reliable sprint tests 5m vs 10m acceleration testing Timing gates vs GPS Using speed profiles to inform training Speed testing and talent identification Whether speed training should be sport-specific What actually makes an athlete faster Force production, force expression and force application Strength training and speed development Developing sprint mechanics The role of drills, skips, wall exercises and actual sprinting Using video feedback to improve sprint technique Male and female considerations for speed development A practical hierarchy for developing faster athletes Why simple and reliable testing can be more valuable than collecting endless data Throughout the conversation, Eddie provides practical recommendations for coaches looking to test and develop speed without unnecessarily complicating the process. A useful episode for GAA coaches, S&C coaches, athletic development practitioners, sport scientists and anyone interested in understanding how to test, profile and develop faster athletes.
June 26 · 1 hr 7 min
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/4d8709e773 Read the paper discussed in this episode: Player Development Pathways in Gaelic Games In 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 happens to players after they're selected to inter-county development squads. Rob's research follows players from Under 14 through to senior inter-county level, exploring how many progress, the different routes they take, and what the findings mean for talent identification and long-term player development. Alongside the research, we also discuss practical lessons from Rob's work redesigning development squads within Clare GAA. Who this episode is for: GAA coaches LGFA and Camogie coaches Games Development Officers Coach Developers Strength & Conditioning coaches PE teachers Parents of talented young athletes Anyone interested in talent identification and player development What the episode covers: The purpose of inter-county development squads How players progress from U14 to senior inter-county Why talent development is rarely a linear process Selection bias and biological maturation A teams, B teams and widening player opportunities Bio-banding and its potential role in Gaelic Games Creating development-focused environments The relationship between clubs, schools and county squads Practical recommendations for improving talent development systems This conversation combines new research with practical coaching experience to provide evidence-informed insights for anyone involved in developing young players in Gaelic Games.
June 12 · 1 hr 19 min
Building Better Return-to-Play Processes | Peter Wright (Petey Performance)
Join my weekly coaching & performance email newsletter: https://fhs-performance.kit.com/4d8709e773 In 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 Gaelic Games athletes and other field sport players, helping bridge the gap between rehabilitation and performance. This conversation explores how coaches, physios and S&C practitioners can better prepare athletes for the realities of training and match play after injury. Who this podcast is for: GAA coaches S&C coaches Physiotherapists and sports therapists Athletic development coaches Players returning from injury Coaches responsible for player welfare and availability What the podcast covers: Return to play vs return to performance Building effective return-to-running progressions Reintroducing speed and high-speed running Preparing athletes for the demands of training and competition Criteria-based rehabilitation Conditioning during injury recovery Managing recurring soft tissue injuries The role of diagnosis in rehabilitation planning Collaboration between coaches, physios and athletes Health, body composition and injury risk Why micro-dosing speed and plyometrics can be valuable year-round Pete's podcast: The Athlete's Advantage Podcast Follow Pete: Instagram: @peteyperformance A practical episode for anyone looking to better understand the journey from injury rehabilitation back to confident, high-level performance.
May 29 · 1 hr 1 min
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 support learning, decision-making and performance. This conversation explores how coaches and analysts can move beyond simply “showing clips” and instead design more effective, athlete-centred feedback sessions. Who this podcast is for: GAA coaches Performance analysts S&C coaches PE teachers and coach educators Coaches using video feedback in team sports Anyone interested in coaching, learning and skill acquisition What the podcast covers: The ACE model explained Designing effective video-based feedback sessions Athlete-centred vs coach-centred approaches Improving player engagement and discussion Key messages, questioning and scaffolding Positive vs negative feedback and athlete confidence Evaluating whether feedback sessions actually work Opposition analysis vs focusing on your own team Transfer of learning from meetings to match performance Video analysis in youth sport The future impact of AI on performance analysis Join my weekly coaching & performance email list: https://fhs-performance.kit.com/4d8709e773 Full paper discussed in this episode: The ACE Model of Video-Based Feedback Design
May 15 · 1 hr 18 min
Preparing Dingle & Ballygunner for All-Ireland Success | Shane O’Rourke & Darragh Mulcahy
Join my weekly coaching & performance email list: https://fhs-performance.kit.com/4d8709e773 What 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 discuss how elite club teams manage: Conditioning and athletic development Gym integration within busy club schedules County player management Recovery and load monitoring Second team fixtures and player availability Aerobic conditioning, speed and repeat sprint work Communication across the backroom team Building player buy-in and long-term trust This is a practical conversation about the realities of club GAA and how successful teams balance performance, workload and preparation across long seasons. A valuable listen for GAA coaches, S&C coaches, athletic development coaches and players interested in high-performance club environments.
May 1 · 1 hr 5 min
Meeting Children's Psychological Needs Through Sport | Colman Noctor PhD
Join my weekly coaching & performance email list: https://fhs-performance.kit.com/4d8709e773 What 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 and results to look at the real impact coaching has on children, and how small changes in approach can shape their long-term experience in sport. We discuss: What children need from sport at different ages The balance between fun, development and competition Why more kids are dropping out of sport The influence of parents, coaches and environment Coaching your own child and managing expectations What to say (and not say) after games A thought-provoking episode for coaches, parents, teachers and anyone involved in youth sport, focused on creating environments where kids can enjoy, develop and stay involved for life.
April 3 · 57 min
How & Why Matter More Than What in Coaching | Orlaith Curran PhD
Join my weekly coaching & performance email list: https://fhs-performance.kit.com/4d8709e773 How 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 in exercises or session plans, this conversation focuses on the bigger picture — coaching approach, communication, environment and understanding the athlete in front of you. We discuss: Why the “how” and “why” matter more than the “what” Key considerations when training female athletes Differences in volume, intensity and conditioning demands Injury risk, athletic development and pathway structures The importance of education, buy-in and player understanding Building environments that support performance and development A practical and thought-provoking episode for GAA, rugby and field sport coaches, S&C practitioners, and anyone working with female athletes.
March 20 · 59 min
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.pdf Voice & Choice in PE: https://www.irishprimarype.com/student-voice-in-pe/ Drowning in the Shallow – The 3Ps: https://drowningintheshallow.wordpress.com/2026/02/22/the-3ps-that-underpin-meaningful-pe/ What makes a meaningful experience in sport? In this episode, we explore how coaches can move beyond drills and results to focus on what really matters — player experience, engagement and long-term participation. We discuss key ideas from Meaningful Experiences in Youth Sport (MiYS), along with practical concepts like voice and choice and the 3Ps framework, and how they can be applied in real coaching environments. We cover: What players actually remember from sport How to create engaging and enjoyable sessions The role of autonomy and player voice Balancing challenge and enjoyment Practical ways to improve your coaching sessions A valuable listen for coaches, teachers, parents and anyone working with young athletes looking to create more impactful and meaningful sporting experiences.
March 6 · 1 hr 9 min
Should We Stream Players in Underage GAA? | David Moran
Join my weekly coaching & performance email list: https://fhs-performance.kit.com/4d8709e773 Should 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 experiences of players, parents and coaches in clubs that stream players at U13, U15 and U17 level. Rather than framing streaming as simply “good” or “bad,” the conversation focuses on how it is implemented and the impact it can have on player development, challenge, belonging and motivation. We cover: Why streaming is becoming more common in large clubs Potential benefits of appropriate challenge and stable teams The risks of rigid streaming structures Movement between teams and maintaining development opportunities Resource allocation across A, B and C teams Differences in boys’ and girls’ experiences Why lower-tier teams still care deeply about competing and winning A thought-provoking conversation for coaches, club leaders, parents and coach developers navigating how best to structure underage teams in growing clubs.
February 20 · 55 min
From Track to Team Sports: Smarter Speed Development | Colm Bourke
Join my weekly coaching & performance email list: https://fhs-performance.kit.com/4d8709e773 What 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 sports. We discuss: Acceleration vs max velocity and how to structure speed training Why sprint sessions should prioritise intent over aesthetics Strength training: when it supports speed and when it can blunt it Pairing gym work with track sessions Profiling athletes (elastic vs force-dominant types) Conditioning power athletes without killing explosiveness Planning microcycles and building from general to specific The importance of reflection and coaching philosophy This is a practical conversation for GAA, LGFA and Camogie coaches looking to sharpen their approach to speed development and weekly planning.
February 6 · 58 min
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.
January 23 · 53 min
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.

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