Coach's Lab with John Murphy

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-performance.kit.com/products/need-for-speed-6-week-programme

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 thinking your players need to be fitter straight out of the gate just because the game is evolving. Your starting point should remain the same as previous years — no need to burn out athletes early on with unrealistic expectations.

2️⃣ Game-Based Training is King:

Forget loading players up with both game sessions and endless top-up runs. Use smart, game-based activities to naturally develop high-speed running demands. Training games provide a better, more seamless stimulus while helping players refine tactical skills simultaneously.

💡 Additional Takeaways:

🎙 Why This Episode Matters:

Get expert strategies for managing the physical and tactical demands of the new game rules without compromising player wellbeing. The key? Train smarter, not harder.

Listen now to keep your team competitive and well-prepared for the 2025 season. Let the game-based conditioning be your greatest weapon!

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:

We also break down sample S&C sessions tailored for adolescents, including exercises for both gym and on-pitch settings. You’ll hear about foundational movement patterns (squat, hinge, push, pull, brace), plyometric exercises, and whether to use bodyweight or weights.

Tune in to learn how to set young athletes up for long-term success by building proper technique, reducing injury risk, and developing physical literacy!

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: [email protected]