Coach's Lab with John Murphy

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 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 athletesDifferences in volume, intensity and conditioning demandsInjury risk, athletic development and pathway structuresThe importance of education, buy-in and player understandingBuilding environments that support performance and developmentA practical and thought-provoking episode for GAA, rugby and field sport coaches, S&C practitioners, and anyone working with female athletes.

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://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 sportHow to create engaging and enjoyable sessionsThe role of autonomy and player voiceBalancing challenge and enjoymentPractical ways to improve your coaching sessionsA valuable listen for coaches, teachers, parents and anyone working with young athletes looking to create more impactful and meaningful sporting experiences.

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 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 clubsPotential benefits of appropriate challenge and stable teamsThe risks of rigid streaming structuresMovement between teams and maintaining development opportunitiesResource allocation across A, B and C teamsDifferences in boys’ and girls’ experiencesWhy lower-tier teams still care deeply about competing and winningA thought-provoking conversation for coaches, club leaders, parents and coach developers navigating how best to structure underage teams in growing clubs.

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 sports.We discuss:Acceleration vs max velocity and how to structure speed trainingWhy sprint sessions should prioritise intent over aestheticsStrength training: when it supports speed and when it can blunt itPairing gym work with track sessionsProfiling athletes (elastic vs force-dominant types)Conditioning power athletes without killing explosivenessPlanning microcycles and building from general to specificThe importance of reflection and coaching philosophyThis is a practical conversation for GAA, LGFA and Camogie coaches looking to sharpen their approach to speed development and weekly planning.

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 and micro-dosing speed.We cover:Why one-size-fits-all conditioning often failsSpeed-based, endurance-based and hybrid player profilesMAS, Max Sprint Speed and Anaerobic Speed Reserve explained simplyWhy two players with the same MAS can respond very differentlyHow to manage different profiles within the same squadMicro-dosing speed to maintain performance in-seasonStraight-line vs curved sprinting and progressionManaging load, recovery and congested schedulesA practical conversation for GAA, Camogie and LGFA coaches looking to improve fitness while keeping players healthy and available.

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 habits, behaviour change, and the environments young athletes grow up in.We discuss:Why adolescence places huge energy demands on athletesCommon fuelling mistakes in teenage playersWhy carbohydrates are often under-fuelledProtein myths in youth sportEating around the school day and busy training schedulesThe role of parents in shaping positive nutrition behavioursAvoiding diet culture and harmful language with young athletesTeaching cooking and food prep skillsSupplements, body composition and safeguarding📲 Follow Paul on Instagram: @paul_bespokecoachingThis 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.

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 buzzwordWhy skills must be learned in game-like contextsUsing Whole–Part–Whole through games, not drillsHow to design better games using space, numbers and rulesCommon mistakes in games-based coachingThe coach behaviours that matter most: observation, questioning and restraintA practical, coach-friendly conversation for anyone working in GAA, schools or youth sport who wants to design better sessions and develop smarter players.

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 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 numbersA brilliant episode for any coach trying to blend S&C, skill acquisition and game-based coaching into one coherent model.

Join Paul Kilgannon, a seasoned coach developer and performance consultant, as he dives into the essence of effective coaching. He discusses the power of simplicity in coaching, how to balance tools and skills, and the importance of self-awareness. Paul emphasizes creating a reflective practice around personal values and adapting coaching to context. He also highlights the significance of psychological safety in backroom teams and the need for enjoyment and energy in coaching roles. If you’re looking to enhance your coaching philosophy, this conversation is a goldmine!

Shane Keegan, a UEFA Pro Licence coach and former League of Ireland manager, shares his insights on coaching principles that GAA coaches can adopt from professional soccer. The discussion covers effective session design focused on clear objectives and the importance of player communication. Shane emphasizes 'repetition without repetition' for skill development and explores how to use analysis and data to shape training. He also advocates for building strong relationships with players, contrasting one-on-one interactions with traditional team talks.