Coach's Lab with John Murphy

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 important than nutrition facts

• Building structures & routines that stick

• The role of caterers, coaches, physios & parents in fuelling players

• Practical, low-budget ideas for clubs to improve post-training nutrition

• Helping young players and families build long-term eating habits

This isn’t about grams of protein or fancy supplements — it’s about realistic strategies coaches, parents, and players can use to make nutrition work.

Join my free email list for weekly coaching, nutrition & performance tips in GAA: ⁠https://fhs-performance.kit.com/4d8709e773⁠

You can find john on Instagram: @target.nutrition

🎯 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:
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Episode Title:
Improving Movement Skills in Teenage Girls – w/ Brian O’Boyle (@PALM_Ireland)

In this episode, I’m joined by Brian O’Boyle — primary school principal, PE lecturer, and former senior intercounty camogie coach — to dive deep into how fundamental movement skills (FMS) can still be developed in the teenage years, especially among female GAA players.

We explore the findings from Brian’s recent 20-week intervention with U14 development squads, where structured FMS sessions led to measurable improvements in both movement quality and camogie-specific skills.

This one is full of practical takeaways for club and county coaches working with young players — from how to design warm-ups with purpose, to how movement skills can help reduce dropout and injuries.

🧠 Topics Include:

• Why hopping, jumping, and landing matter more than we think

• The link between movement skills and game-specific skills like striking

• How to embed FMS into GAA sessions without losing game time

• Strategies to boost confidence and retention in teenage girls

• What Brian learned from his coaching, teaching, and academic experiences

📲 Follow Brian on Twitter: @PALM_Ireland

🎧 Subscribe, share, and leave a review if you found this helpful.

Grab My GAA In-Season Speed Guide
https://fhs-performance.kit.com/products/gaa-in-season-speed-guide
A 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. We explore how to move beyond "distance covered" and start using GPS data to actually improve your training design and player readiness.

Here’s what we cover:

• The most important GPS metrics (and which ones to ignore)

• How to structure your training week using match demands

• Max speed, sprint distance, HSR, axels/d-cells, and meters per minute

• Managing subs, small groups, and limited GPS pods

• Club vs intercounty differences in GPS data

• How to combine GPS with RPE for smarter coaching decisions

Whether you're a coach with 2 GPS units or a full stack of 20+, this episode will help you plan, monitor, and adapt like a pro.

🔗 Follow Fionn for more insights:
📸 Instagram: @osheaperformance
🐦 Twitter/X: @fionnoshea

If you’re a coach who wants to stay ahead of the curve with practical, game-ready performance strategies, hit that follow button and share this episode with your team.

#GAA #StrengthAndConditioning #GPSData #CoachEducation #GaelicFootball #Hurling #Camogie #PlayerMonitoring #TrainingLoad #Sprinting #PerformancePlanning

🎧 Purchase the In-Season Speed Guide
https://fhs-performance.kit.com/products/gaa-in-season-speed-guide

📥 Access the Top Speed Warm-Up Template
https://fhs-performance.kit.com/990dc8c063

Episode 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 exposure, we break down what’s holding players back and how to fix it.

Whether you're coaching at underage, club, or intercounty level, this episode provides practical takeaways to improve your speed training methods. We also discuss the role of strength work, plyometrics, recovery, and how to better integrate sprinting into GAA schedules.

Topics Covered:

• Sprint exposure for underage vs adult players

• When drills help — and when they don’t

• How much recovery is really needed between sprints

• Integrating sprinting with gym work and games

• Smart use of hills, games, and plyometrics

• The impact of video feedback and coaching detail

🔗 For more speed-focused training support, grab the In-Season Speed Guide and the Top Speed Warm-Up Template using the links above.

🎙️ Follow for weekly episodes on performance, coaching, and long-term athlete development in Gaelic Games.

🎯 Grab the GAA In-Season Speed Guide:
https://fhs-performance.kit.com/products/gaa-in-season-speed-guide

In 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 growing up in, and how we can support them more effectively.

You’ll learn:

• Why the best 14-year-old doesn’t always become the best 20-year-old

• Common pitfalls in talent identification and how to avoid them

• How late developers, multi-sport athletes, and early burnout all tie into your coaching decisions

• The real meaning of “development” beyond drills and skills

• Key messages for parents, coaches, and county board stakeholders

If you're a coach, S&C, or development officer working with young players — this one’s for you. Expect honest reflection, practical solutions, and some uncomfortable truths.

🔗 Watch the YouTube version here: https://www.youtube.com/watch?v=44AWd_3d7jc&ab_channel=DrJohnMurphy

📲 Follow for more coaching insights on

Instagram: @john.murphydr

Twitter/X: @fhsperformance

Carb Loading for GAA Players: How to Fuel for Performance

Championship 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 research, and real-world coaching experience across Gaelic football, hurling, and camogie, we break down:

• Why carbs matter more than ever in-season

• How much you actually need (spoiler: it’s probably more than you think)

• What foods work best—and what to avoid

• Step-by-step strategies to gradually increase intake without feeling bloated

• Real-life examples and meal templates from club and intercounty players

🎯 Whether you’re a player, coach, or parent, this episode will give you the tools to fuel smarter and perform better week after week.

📥 Download the free Nutrition Cheat Sheet (includes carb-loading guide):
👉 https://fhs-performance.kit.com/1cef236936

🚀 Need to improve your speed in-season without adding fatigue?
Grab the In-Season Speed Guide here:
👉 https://fhs-performance.kit.com/products/gaa-in-season-speed-guide

If you found this helpful, share it with teammates or your squad WhatsApp group. Let’s make better fueling the norm in Gaelic Games.

👉 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 templates.

🎁 Free Download: In-Season Strength Guide
A practical, no-fluff guide to maintaining strength in-season — without wrecking recovery or stealing from game day.
→ Sample gym sessions, scheduling tips, and key mistakes to avoid.

🧠 In this episode, we cover:

• Why strength & power decay quickly in-season (and how to stop it)

• The “12-day rule” every GAA coach should know

• How to schedule gym work around your pitch sessions

• Common mistakes (like training everyone the same or lifting too close to match day)

• Smart strategies: microdosing, double-sessions, and player-led choices

• Pitch-based ways to maintain strength using sprints, sleds, and plyos

This one’s for the players, coaches, and S&C practitioners who want to train smart, stay powerful, and dominate late into the season.
Don’t let all your off-season gains go to waste — let’s get to work.

🎁 Download Your Free Top Speed Warm-Up Guide
Start 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 like GAA, football, and rugby players.

We cover:

• Why speed is a trainable skill, not just a genetic gift

• How to safely introduce sprinting to athletes (and why less is often more)

• The sprint drills that deliver the biggest bang for your buck

• Common speed training mistakes in team sport settings

• Why building top speed improves endurance and repeat sprint ability

• How to structure sprint sessions for max intent and minimal soreness

• Speed training for youth athletes — what matters most at early stages

This conversation is packed with practical advice, evidence-based principles, and real-world coaching insight. Whether you’re working with youth players or senior teams, you’ll take away simple strategies to build faster, more robust athletes.

📲 Follow Kieran on Instagram → @SprintScience

If you enjoy this episode, follow the show, rate it, and share it with another coach who wants to build speed the smart way.

#SpeedTraining #SprintDrills #GAAFitness #TeamSportConditioning #YouthAthleteDevelopment #SprintScience #StrengthAndConditioning #PodcastForCoaches #TopSpeedWarmUp

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 & coaching straight to your inbox:👉 https://fhs-performance.kit.com/4d8709e773

Philip shares unique insights from being embedded with a senior intercounty team for two seasons, explaining:

• The real match demands across different positions

• Why traditional training often falls short

• How to better structure sessions using games-based training, sprint exposure, and skill drills

• The biggest gaps in camogie physical prep (hint: speed and plyometrics!)

• Female-specific challenges, from ACL risk to logistical and cultural constraints

Whether you’re coaching at club or county level, camogie, football, or hurling—this episode will challenge your assumptions and sharpen your training plans. One for coaches who care about getting the details right.

🎧 Listen now and level up your approach to physical preparation.

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 cryo baths, compression boots, sauna sessions, and how your sleep, stress, and social recovery may be the low-hanging fruit you're missing. You’ll walk away understanding the difference between recovery and adaptation—and how to adjust your routine depending on the time of year or your training phase.

👉 Sign up to my free newsletter to get expert insights and tools to level up your performance: https://fhs-performance.kit.com/4d8709e773