Coach's Lab with John Murphy

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In this episode of Coach's Lab, I’m joined by Jamie Dalton and Diarmaid Carr for a practical discussion on Strength & Conditioning and athletic development for young GAA players.
We explore how S&C should develop as players progress from Minor through to U20, including what to prioritise in the gym, developing speed and conditioning, planning across the season and balancing physical preparation with the demands of hurling and football.
A recurring theme throughout the conversation is the importance of doing the basics well, and doing them frequently. We discuss fundamental movement patterns, gradually progressing strength training and why the gym should ultimately support what players are trying to do on the pitch.
We also look at physical testing and monitoring, including sprint testing, strength, jumping and aerobic fitness, alongside the practical question of how much testing coaches actually need. Jamie and Diarmaid discuss their experiences using the 1.2km test, Bronco, GPS and other monitoring tools, and why collecting more data isn't necessarily better if it doesn't inform what you do next.
Topics include:
S&C for Minor and U20 GAA players
Introducing young players to the gym
Strength and movement development
Speed and acceleration
Conditioning for Gaelic Games
Planning across the season
Physical testing
GPS and training-load monitoring
Nutrition and recovery habits
Building relationships with players and coaches
Technology in S&C
Doing the basics well
Follow the guests on Instagram:
Jamie Dalton — @jamieddolly
Diarmaid Carr — @diarmaidcarr
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Get my weekly coaching & Sport Science email:
https://fhs-performance.kit.com/4d8709e773
Research, reports & documents mentioned in this episode:
https://drive.google.com/drive/folders/1jvkBcR7-Z5MZXZLndN05AL5DCUGRbB9i?usp=sharing
In this episode of Coach's Lab, I’m joined by Jack Cooney, Player Development Lead with the GAA, to discuss the future of player and coach development in Gaelic Games.
We explore the philosophy behind the GAA Player Pathway and THRIVE Player & Coach Development Programme, and what these developments could mean for clubs, schools, development squads/talent academies, coaches and young players.
A major theme throughout the conversation is holistic, long-term player development. Jack explains the idea of providing development “just in time, just for me” – recognising that two players of the same age can have very different developmental needs.
We discuss what research tells us about why young people play Gaelic Games, the importance of enjoyment and competitiveness, growth and maturation, games-based coaching, supporting volunteer coaches and creating better learning environments.
We also explore one of the major challenges facing young players: managing involvement across club, school, county and other sports. How can coaches communicate better across these environments? How do we manage players who may be overexposed while also creating opportunities for those who aren't getting enough exposure? And how can we better support dual and multi-sport players?
Topics include:
The GAA Player Pathway
Holistic player development
“Just in time, just for me”
Why young people play and stay involved
Growth and maturation
Coach education and development
Games-based coaching
The THRIVE programme
Development squads and talent academies
Club, school and county workloads
Supporting dual and multi-sport players
Psychological development in young players
Jack also discusses his research into the Psychological Characteristics of Developing Excellence (PCDEs) and the potential role coaches can play in developing these psychological skills through everyday coaching.
GAA THRIVE / Player Development video:
https://youtu.be/pa9th682e0g
Related Coach's Lab video:
https://youtu.be/5MAD8H7g0Tk
Research, reports & documents mentioned:
https://drive.google.com/drive/folders/1jvkBcR7-Z5MZXZLndN05AL5DCUGRbB9i?usp=sharing
Join my weekly coaching & Sport Science email:
https://fhs-performance.kit.com/4d8709e773
Related Resources

Get my weekly coaching & Sport Science email:
https://fhs-performance.kit.com/4d8709e773
Irish Strength & Conditioning Conference 2026:
https://irishsandcnetwork.circle.so/c/iscn-news/irish-strength-conditioning-conference-2026
In this episode of Coach's Lab, I’m joined by Dr David Nolan, Assistant Professor in Sport and Exercise Sciences at Dublin City University (DCU), applied sport scientist and one of the main organisers of the Irish Strength & Conditioning Conference.
We explore what sport science actually is, how it differs from strength and conditioning, and what coaches and practitioners need to understand about using research and evidence in the real world.
David describes the sport scientist as something like a GP for performance – someone with a broad understanding of the different factors influencing performance who can help coaches identify problems, interpret information and connect with specialists when required.
We also discuss the role of the S&C coach within a wider coaching team, why good physical preparation can often happen "in the shadows", and how practitioners can better integrate their work with what happens on the pitch.
A large part of the conversation focuses on research, evidence and critical thinking. We discuss why science rarely provides a definitive answer, the importance of understanding uncertainty and context, and how coaches can combine research evidence with practical experience when making decisions.
We also explore female athlete research, communication between academics and practitioners, the challenges of applying research to real-world sport, and what good interdisciplinary sport science support can look like.
Towards the end, David discusses the development of the Irish Strength & Conditioning Network and the upcoming Irish Strength & Conditioning Conference.
Topics include:
Sport science vs strength and conditioning
The role of the sport scientist
Integrating S&C with coaching and sports practice
Using data to support coaching decisions
Research evidence vs practical experience
Understanding uncertainty in sport science
Critical thinking for coaches
Female athlete research
Communication between researchers and practitioners
Applying research in real-world environments
The Irish Strength & Conditioning Conference
Follow David Nolan on Instagram:
https://www.instagram.com/drdavidnolan/
Irish Strength & Conditioning Conference 2026:
https://irishsandcnetwork.circle.so/c/iscn-news/irish-strength-conditioning-conference-2026
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Philip O’Callaghan’s Constraints-Led Approach Coaching Blueprint:
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In 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 skill
Technique versus functional movement solutions
Why there may not be one “perfect” movement technique
How perception, decision-making and movement interact
What the Constraints-Led Approach actually is
Using constraints to influence player behaviour
Why constraints should guide rather than dictate solutions
Representative practice and maintaining the “DNA” of the game
The importance of variability and adaptability
Designing problems for players to solve
Knowing when to add, change or remove constraints
The role of observation in effective coaching
Where isolated and more traditional practice can still fit
How coaches can create practice that transfers more effectively to competition
We 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:
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Nathan Heaney – The Conditioning Consultant:
https://runningprogram.com.au/
Instagram:
https://www.instagram.com/theconditioningconsultant/
Sportsmith Contributor Page:
https://www.sportsmith.co/contributors/nathan-heaney
Conditioning 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 LGFA
Nathan 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 Resources
Free Games-Based Conditioning Guide:
https://fhs-performance.kit.com/cb11069f54
Free Youth Athletic Development Programme & 5-Day Email Course:
https://fhs-performance.kit.com/a441db6d48