Coach's Lab with John Murphy

Episodet

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  Using Constraints for Better Skill Development In Games | Philip O'Callaghan Returns 21.08.2026 1h 6min

  Join my free weekly coaching newsletter:Sign up herePhilip O’Callaghan’s Constraints-Led Approach Coaching Blueprint:Learn more and sign up hereIn 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 skillTechnique versus functional movement solutionsWhy there may not be one “perfect” movement techniqueHow perception, decision-making and movement interactWhat the Constraints-Led Approach actually isUsing constraints to influence player behaviourWhy constraints should guide rather than dictate solutionsRepresentative practice and maintaining the “DNA” of the gameThe importance of variability and adaptabilityDesigning problems for players to solveKnowing when to add, change or remove constraintsThe role of observation in effective coachingWhere isolated and more traditional practice can still fitHow coaches can create practice that transfers more effectively to competitionWe 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-upCoach’s Lab weekly newsletter:Join the email list
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  The Principles of Great Conditioning | Nathan Heaney (Conditioning Consultant) 07.08.2026 1h 6min

  FREE Weekly Coaching Newsletter:https://fhs-performance.kit.com/4d8709e773Nathan Heaney – The Conditioning Consultant:https://runningprogram.com.au/Instagram:https://www.instagram.com/theconditioningconsultant/Sportsmith Contributor Page:https://www.sportsmith.co/contributors/nathan-heaneyConditioning 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 LGFANathan 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 ResourcesFree Games-Based Conditioning Guide:https://fhs-performance.kit.com/cb11069f54Free Youth Athletic Development Programme & 5-Day Email Course:https://fhs-performance.kit.com/a441db6d48
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  Game Models, Style of Play & Session Planning | Shane Hassett Clare Senior Hurling 24.07.2026 1h 8min

  Join my weekly coaching newsletter for practical coaching insights, resources and sport science content:⁠https://fhs-performance.kit.com/4d8709e773⁠In 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 coachingBuilding a game model and principles of playDesigning representative training sessionsUsing constraints to shape player behaviourGames-based conditioning and integrating S&CBalancing drills with game-based practicePlanning around the opposition while maintaining your identityPractical advice for coaches at every levelConnect with Shane:https://mastercoachconsultancy.com/Join my weekly coaching newsletter for practical coaching insights, resources and sport science content:https://fhs-performance.kit.com/4d8709e773If you enjoy the podcast, please follow the show and leave a rating or review—it really helps more coaches discover the podcast.
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  What Actually Makes an Athlete Faster? | Dr Eddie McGuinness 10.07.2026 1h

  Join my weekly coaching email for practical insights on GAA coaching, athletic development and sport science:https://fhs-performance.kit.com/4d8709e773Sprint & Speed Development Resources Mentioned:https://www.youtube.com/watch?v=rJ0BRPgUxb8&list=LL&index=118https://www.youtube.com/watch?v=u-6YEP9bygg&t=1487s&pp=ygUSc3ByaW50IG1hc3RlcmNsYXNzhttps://www.youtube.com/watch?v=bALARm283e4&pp=ygUYc3ByaW50IG1hc3RlcmNsYXNzIGpvbmFzRecommended YouTube Resources:Speedworks TrainingALTIS WorldLes SpellmanHow 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 usefulAssessing acceleration and maximum velocityThe best distances for testing speedHow to set up reliable sprint tests5m vs 10m acceleration testingTiming gates vs GPSUsing speed profiles to inform trainingSpeed testing and talent identificationWhether speed training should be sport-specificWhat actually makes an athlete fasterForce production, force expression and force applicationStrength training and speed developmentDeveloping sprint mechanicsThe role of drills, skips, wall exercises and actual sprintingUsing video feedback to improve sprint techniqueMale and female considerations for speed developmentA practical hierarchy for developing faster athletesWhy simple and reliable testing can be more valuable than collecting endless dataThroughout 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.
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  Where Did They Go? Rethinking Talent Development in Gaelic Games | Rob Mulcahy PhD(c) 26.06.2026 1h 7min

  Join my weekly coaching email for practical insights on GAA coaching, athletic development and sport science: https://fhs-performance.kit.com/4d8709e773Read the paper discussed in this episode: Player Development Pathways in Gaelic GamesIn 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 coachesLGFA and Camogie coachesGames Development OfficersCoach DevelopersStrength & Conditioning coachesPE teachersParents of talented young athletesAnyone interested in talent identification and player developmentWhat the episode covers:The purpose of inter-county development squadsHow players progress from U14 to senior inter-countyWhy talent development is rarely a linear processSelection bias and biological maturationA teams, B teams and widening player opportunitiesBio-banding and its potential role in Gaelic GamesCreating development-focused environmentsThe relationship between clubs, schools and county squadsPractical recommendations for improving talent development systemsThis conversation combines new research with practical coaching experience to provide evidence-informed insights for anyone involved in developing young players in Gaelic Games.
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  Building Better Return-to-Play Processes | Peter Wright (Petey Performance) 12.06.2026 1h 19min

  Join my weekly coaching & performance email newsletter:https://fhs-performance.kit.com/4d8709e773In 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 coachesS&C coachesPhysiotherapists and sports therapistsAthletic development coachesPlayers returning from injuryCoaches responsible for player welfare and availabilityWhat the podcast covers:Return to play vs return to performanceBuilding effective return-to-running progressionsReintroducing speed and high-speed runningPreparing athletes for the demands of training and competitionCriteria-based rehabilitationConditioning during injury recoveryManaging recurring soft tissue injuriesThe role of diagnosis in rehabilitation planningCollaboration between coaches, physios and athletesHealth, body composition and injury riskWhy micro-dosing speed and plyometrics can be valuable year-roundPete's podcast:The Athlete's Advantage PodcastFollow Pete:Instagram: @peteyperformanceA practical episode for anyone looking to better understand the journey from injury rehabilitation back to confident, high-level performance.
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  The ACE Model for Better Video Feedback in Sport | Darren Lewis 29.05.2026 1h 1min

  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 coachesPerformance analystsS&C coachesPE teachers and coach educatorsCoaches using video feedback in team sportsAnyone interested in coaching, learning and skill acquisitionWhat the podcast covers:The ACE model explainedDesigning effective video-based feedback sessionsAthlete-centred vs coach-centred approachesImproving player engagement and discussionKey messages, questioning and scaffoldingPositive vs negative feedback and athlete confidenceEvaluating whether feedback sessions actually workOpposition analysis vs focusing on your own teamTransfer of learning from meetings to match performanceVideo analysis in youth sportThe future impact of AI on performance analysisJoin my weekly coaching & performance email list:https://fhs-performance.kit.com/4d8709e773Full paper discussed in this episode:The ACE Model of Video-Based Feedback Design
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  Preparing Dingle & Ballygunner for All-Ireland Success | Shane O’Rourke & Darragh Mulcahy 15.05.2026 1h 18min

  Join my weekly coaching & performance email list:https://fhs-performance.kit.com/4d8709e773What 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 developmentGym integration within busy club schedulesCounty player managementRecovery and load monitoringSecond team fixtures and player availabilityAerobic conditioning, speed and repeat sprint workCommunication across the backroom teamBuilding player buy-in and long-term trustThis 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.
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  Meeting Children's Psychological Needs Through Sport | Colman Noctor PhD 01.05.2026 1h 5min

  Join my weekly coaching & performance email list:https://fhs-performance.kit.com/4d8709e773What 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 agesThe balance between fun, development and competitionWhy more kids are dropping out of sportThe influence of parents, coaches and environmentCoaching your own child and managing expectationsWhat to say (and not say) after gamesA 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.
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  How & Why Matter More Than What in Coaching | Orlaith Curran PhD 03.04.2026 57min

  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.
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  Creating Meaningful Experiences in Youth Sport | Dr Richard Bowles 20.03.2026 59min

  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.
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  Should We Stream Players in Underage GAA? | David Moran 06.03.2026 1h 9min

  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.
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  From Track to Team Sports: Smarter Speed Development | Colm Bourke 20.02.2026 55min

  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.
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  Speed vs Endurance: A Smarter Way to Condition Players | Ciaran Boyle 06.02.2026 58min

  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.
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  Youth Sports Nutrition: Fueling Young Athletes the Right Way | Paul O’Sullivan 23.01.2026 53min

  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.
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  Why Games-Based Coaching Improves Skill | The Lavin Brothers 09.01.2026 1h 5min

  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.
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  Merging Physical Performance With Skill Acquisition | Stephen Casey 19.12.2025 59min

  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.
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  Coaching Philosophy, Coaching Toolkit & Effective Backroom Teams | Paul Kilgannon 12.12.2025 1h 10min

  👉 Free Youth Athletic Development Programme + 5-Day Email Course: https://fhs-performance.kit.com/a441db6d48👉 Paul Kilgannon’s 2026 Carver Coaching Community Programme: https://carvercoachingframework.com/product/2026-carver-coaching-community-programme/?mc_cid=5c49bc1cb6&mc_eid=24d11d3dc9What separates good coaches from truly great ones?In this episode, I’m joined by Paul Kilgannon, Coach Developer and Performance Consultant, to explore the building blocks of coaching craft: your philosophy, your skills, your tools, and how you influence the people around you.We discuss:Why simplicity is a superpower in coachingCoaching skills vs coaching tools — and how to use each properlyHow to shape your coaching philosophy (“This Is Me”)Designing purposeful sessions, questions, games & conversationsBackroom teams: roles, relationships and psychological safetyReflective practice — how to genuinely improve as a coachWhat’s undervalued and overrated in modern coachingIf you coach in GAA or any sport, this episode will help you rethink how you plan, communicate, and build the environments where athletes learn and perform.
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  What GAA Coaches Can Learn from Professional Soccer | Shane Keegan 28.11.2025 1h 1min

  👉 Free Youth Athletic Development Programme + 5-Day Email Course: https://fhs-performance.kit.com/a441db6d48What can GAA coaches learn from professional soccer? In this episode, I’m joined by Shane Keegan — UEFA Pro Licence coach, former League of Ireland manager, and Games Manager with Laois GAA.We dig into how coaching principles transfer across sports, and why the best coaches focus on clarity, communication, and designing sessions with purpose.What we cover:The biggest lessons GAA can take from soccerHow to design sessions around clear objectivesWhole–Part–Whole: when and how to use itPlayer communication and simple, effective feedback“Repetition without repetition” for real skill developmentUsing analysis and data to shape a game modelLeadership, relationships, and managing playersA brilliant conversation for any coach interested in improving how they plan, communicate, and create meaningful training environments.
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  How Fit Are Underage GAA Players? | Lorcan Daly 14.11.2025 47min

  Free Youth Athletic Development Programme + 5-Day Email Course: https://fhs-performance.kit.com/a441db6d48How fit should underage GAA players be — and what does the data actually say?I’m joined by Lorcan Daly (TUS) to unpack 10+ years of county development-squad testing: what was measured, why it matters, and how coaches should interpret results for real player development (not box-ticking).What we cover:Testing vs monitoring: using numbers to guide, not judgeKey measures: sprint speed, jumps, Yo-Yo, body compositionGrowth & maturation: why “normal” progress isn’t linearPositional notes: why GKs and midfielders often look differentSpeed–momentum explained (speed × mass) and why it’s usefulPractical takeaways for coaches & parentsIf you coach youth Hurling or Gaelic Football, this episode gives you clear, level-headed guidance on what to track and how to use it to support long-term development. Subscribe for weekly GAA coaching, S&C, and skill development episodes.