Coach's Lab with John Murphy
Dig into the science of S&C, Nutrition and Coaching within the GAA with Dr John Murphy, Lecturer in Sports Management & Coaching.
Episodes
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 opinions
Survey results from coaches, parents, and athletes
Why context — not tradition — should dictate your conditioning choices
The hidden cost of focusing on fitness over skill develop...
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 the entire school.
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 success for underage sports teams.
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 term.
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
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 much more.
Hear how it all started, som...
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
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.
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.
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-dominant side in players
- Why it's ne...
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 Programme here: https://fhs-performa...
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
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:
Don’t fall into the trap of thin...
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 caveats!)
- Key Considerations:
- Ben...
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/@fhsperformance8651
We discuss a few bits of guidance when it comes to planning your preseason.
Find the YouTube channel here: https://www.youtube.com/@fhsperformance8651
Recent 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
Introduction to the show.
Host: Dr John Murphy, lecturer in Sports Management & Coaching at SETU Waterford.
GAA Coach, S&C, Nutritionist
Will dive into the various principles underpinning GAA Coaching acorss, S&C, Nutrition, Speed, Recovery, Analysis etc.
Follow me on @fhsperformance across social media
Instagram: https://www.instagram.com/fhsperformance/
Twitter: https://x.com/fhsperformance
Email: fhsperformance@gmail.com
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