Coach's Lab with John Murphy

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How 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 athletes
Differences in volume, intensity and conditioning demands
Injury risk, athletic development and pathway structures
The importance of education, buy-in and player understanding
Building environments that support performance and development
A 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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📥 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.pdf
Voice & 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 sport

How to create engaging and enjoyable sessions

The role of autonomy and player voice

Balancing challenge and enjoyment

Practical ways to improve your coaching sessions

A 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 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 clubs

Potential benefits of appropriate challenge and stable teams

The risks of rigid streaming structures

Movement between teams and maintaining development opportunities

Resource allocation across A, B and C teams

Differences in boys’ and girls’ experiences

Why lower-tier teams still care deeply about competing and winning

A 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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What 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 training

Why sprint sessions should prioritise intent over aesthetics

Strength training: when it supports speed and when it can blunt it

Pairing gym work with track sessions

Profiling athletes (elastic vs force-dominant types)

Conditioning power athletes without killing explosiveness

Planning microcycles and building from general to specific

The importance of reflection and coaching philosophy

This 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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How 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 fails

Speed-based, endurance-based and hybrid player profiles

MAS, Max Sprint Speed and Anaerobic Speed Reserve explained simply

Why two players with the same MAS can respond very differently

How to manage different profiles within the same squad

Micro-dosing speed to maintain performance in-season

Straight-line vs curved sprinting and progression

Managing load, recovery and congested schedules

A practical conversation for GAA, Camogie and LGFA coaches looking to improve fitness while keeping players healthy and available.