In sport, performance isn’t just shaped by skill or physical conditioning, it’s shaped by understanding the whole athlete. And yet, one of the biggest influences on how girls and women train, recover, and perform is still one of the least discussed: the menstrual cycle.
In our recent webinar, Train Smarter, Not Harder, hosted in partnership with Shelbourne FC, coaches, players, and support staff came together to explore how menstrual health can be better integrated into everyday training environments. What became clear is this: while the topic is often overlooked, there is a growing appetite to support female athletes with knowledge, confidence, and practical tools.
Why Menstrual Health Matters in Sport
Many girls drop out of sport during adolescence, and periods often play a direct role in this withdrawal. Pain, fatigue, embarrassment, and a lack of supportive environments can all impact confidence and participation.
At the same time, menstrual stigma keeps many players silent and many coaches unsure of how to help. When menstrual wellbeing isn’t spoken about, athletes navigate challenges alone, and teams miss key opportunities to support performance, safety, and long-term athlete development.
By making menstrual education a normal part of sport, we can build environments that help girls and women stay in the game and thrive.
Empowering Players Starts With Understanding The Menstrual Cycle
A key theme from the webinar was player empowerment. When athletes understand their cycle, they can begin to recognise patterns in their energy, strength, mood, and recovery. Small habits like tracking their cycle, noting when symptoms occur, and planning ahead can make a meaningful difference in how confident and prepared they feel.
Comfort matters too. Access to reliable period products and period-friendly training gear increases confidence, especially during match days and high-pressure sessions.
Empowered players are informed players, and informed players perform better.
The Role of Coaches: Set the Standard and Create the Environment
Menstrual health becomes easier to talk about when coaches make it clear that the topic is normal, welcome, and safe to discuss. This means:
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treating periods as a standard part of athlete health
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encouraging players to share concerns discreetly and without embarrassment
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ensuring period products are available during training and games
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offering practical support such as dark shorts or spare kit
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checking in with players regularly, physically, mentally, and emotionally
A supportive coaching environment isn’t built through a single conversation. It’s shaped through consistent care, trust, and transparent leadership.
Understanding the Menstrual Cycle Helps Coaches Train Smarter
Hormone levels fluctuate throughout the menstrual cycle, influencing everything from power output and coordination to recovery and fatigue. When coaches understand these phases, they can tailor training loads, technical work, and conditioning sessions much more effectively.
A smarter approach doesn’t mean lowering expectations. Instead, it means recognising:
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when to push
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when to support
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when to adjust intensity
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when recovery may need to take priority
This not only optimises athletic performance but may also reduce injury risk.
To help with this, we’ve created a Menstrual Cycle Cheatsheet that outlines each phase of the cycle and its impact on training. It’s the perfect quick-reference guide to keep in the coaching office.
👉 Download the Menstrual Cycle Cheatsheet here
Strength & Conditioning: A Structured Training Model for the Menstrual Cycle
The webinar also introduced a simple, practical 4-phase training model designed to work with the menstrual cycle rather than against it:
Early Cycle (Menstrual / Early Follicular Phase)
Ideal for focusing on movement quality, technique, and building foundational strength.
Mid Cycle (Ovulation Phase)
Energy, coordination, and power may peak, making it a great time for high-intensity work, speed, and strength expression.
Late Cycle (Luteal Phase)
Some athletes may benefit from a shift toward mobility, lower loads, and recovery-focused training.
Rather than treating every week the same, this structured approach respects the body’s natural rhythms and allows athletes to get more from their training.
Communication Is a Performance Tool
Beyond the physical elements, communication emerged as one of the most powerful tools coaches have. Understanding the cycle helps coaches:
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recognise when players seem “off”
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adjust drills to build confidence
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approach sensitive topics with care
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create a culture where players feel seen, respected, and included
When players feel safe speaking openly about how they’re doing, coaches can make better decisions and teams perform better.
Small Actions Create Big Change
Small steps can transform the athlete experience:
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stocking period products in dressing rooms
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offering dark shorts
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empowering players with education
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normalising cycle conversations
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adapting training when needed
When coaches lead with knowledge and empathy, players feel supported rather than limited by their cycle. And when menstrual education becomes part of everyday sporting conversation, girls and women are better positioned to thrive at every level of sport.
Watch the Full Webinar
If you’d like to explore the strategies, tools, and coaching insights shared during the session, you can watch the full webinar recording here:
👉 [Access the Webinar Recording]