Coach's Lab with John Murphy

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What type of strength training actually makes GAA players faster?
Should we focus on lifting heavier weights, developing explosive power or incorporating more plyometrics into our gym programmes?
In this episode of Coach's Lab, I'm joined by Will Hughes to explore what his PhD research tells us about strength training and sprint performance, and how coaches can apply the findings in practice.
We discuss the differences between maximal strength, explosive strength and reactive strength, how each contributes to sprinting, and why simply getting stronger doesn't necessarily mean getting faster.
Will takes us through the key findings from his research, including an eight-week strength training intervention with female Gaelic football players. We examine the exercises, sets, repetitions and training methods used, the improvements observed, and how similar programmes could be adapted for other GAA teams.
We also explore what strength training currently looks like at club level, some of the common mistakes coaches make when designing gym sessions, and how to balance strength development with the wider demands of Gaelic Games.
Topics covered include:
Maximal strength, explosive strength and reactive strength explained

How strength training contributes to acceleration and sprint performance

The role of plyometrics and jump training

What Will's research tells us about developing faster players

Strength training practices in GAA clubs

Common mistakes in gym programming, including excessive endurance-based work

Practical examples of exercises, sets and repetitions

How to structure an effective GAA gym session

Balancing strength training with sprinting, conditioning and matches

Individualising programmes based on players' needs and training experience

Strength training considerations for male and female athletes

A central theme throughout the conversation is that strength training should develop the physical qualities players need, rather than simply leave them exhausted.
While the research focuses on sprint performance, the discussion provides plenty of practical guidance for coaches working across Gaelic football, hurling, camogie and ladies' football.
More Coaching & S&C Resources
Free Youth Athletic Development Programme & 5-Day Email Course:
https://fhs-performance.kit.com/a441db6d48
Free Games-Based Conditioning Guide:
https://fhs-performance.kit.com/cb11069f54
Coach's Lab with Dr John Murphy explores the science and practice of coaching, strength and conditioning, nutrition, skill acquisition and player development in Gaelic Games.

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https://fhs-performance.kit.com/4d8709e773
Performance Analysis Community of Practice Event – 21 November 2026:
https://www.universe.com/events/gaelic-games-performance-analysis-community-of-practice-event-21st-nov-2026-tickets-WVKYNH?ref=share-widget-buffer
Performance Analysis & Feedback Course at ATU:
https://www.atu.ie/courses/certificate-learning-design-for-sports-performance-feedback
Performance Analysis should help coaches ask better questions, not simply provide answers.
In this episode of Coach's Lab, I'm joined by Fintan Kennedy, performance analyst and lecturer at Atlantic Technological University (ATU), to explore the role of performance analysis in Gaelic Games and how it can contribute to better coaching, feedback and player development.
We discuss how performance analysis has evolved beyond collecting statistics and tagging matches, and why understanding the coach's game model, building relationships with players and asking meaningful questions are essential to making analysis useful.
Fintan also draws on his research into failure and vulnerability in high-performing teams. We explore how coaches can use mistakes, setbacks and challenging conversations as opportunities for learning, rather than simply focusing on what went wrong.
A particularly interesting part of the conversation centres on the importance of connection, support, fun, challenge and focus in developing effective team environments.
Topics covered include:
The role of performance analysis in Gaelic Games

Helping coaches ask better questions

Co-designing game models and identifying meaningful performance indicators

Using video feedback to support player learning

Balancing statistics with qualitative observations

Building trust between coaches, analysts and players

Learning from failure and managing conflict

Vulnerability and relationships in high-performing teams

Developing positive team environments

The importance of communities of practice and shared learning

We also discuss the upcoming Gaelic Games Performance Analysis Community of Practice Event and opportunities for coaches and analysts to further develop their knowledge through ATU.
While performance analysis provides the starting point, much of the conversation is relevant to anyone involved in coaching, managing or developing teams.
Coach's Lab with Dr John Murphy explores the science and practice of coaching, strength and conditioning, skill acquisition and player development in Gaelic Games.

Get my weekly coaching & Sport Science email:
https://fhs-performance.kit.com/4d8709e773
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
Join my weekly coaching & Sport Science email:
https://fhs-performance.kit.com/4d8709e773

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
Join my weekly coaching & Sport Science email:
https://fhs-performance.kit.com/4d8709e773