Four Things We Learned from Erica Mulholland on The Freshman Foundation Podcast

If you’re raising a young female athlete, this podcast episode is for you. Performance coach and Youth.Inc girls’ soccer ambassador Erica Mulholland recently sat down with Michael Huber on The Freshman Foundation Podcast. The episode was packed with advice for parents trying to support their daughters through the ups and downs of youth soccer. Erica works with teen girls on everything from strength and conditioning to mindset and recovery, so she’s seen firsthand what really helps them thrive as athletes and people. Here are four key takeaways from the episode:

Listen to the episode here!

Be a Part of Your Athletes “Team”

One of the biggest points Mulholland made was that teen athletes need a team around them—not just on the field, but off of it too. That means parents, coaches, and mentors who are involved, supportive, and on the same page.

“She can’t be expected to do this all on her own,” Mulholland said. “She needs to be shown the way first, and eventually, she’ll start to take ownership.”

That could mean making sure she eats breakfast before practice or just being present and encouraging as she figures out how to balance school, sports and life.

Nutrition and Recovery Are Just as Important as Practice

Erica emphasized that performance isn’t just about how hard your daughter trains, it’s about how she recovers.

One tip she shared is to help her get protein in within 30 minutes of a workout. That small window is crucial for muscle repair and growth. Erica even brings protein powder samples to her in-person sessions and walks both athletes and parents through why it matters. She also pointed out that most young girls aren’t meeting their daily calorie needs.

And it’s not just about food. Sleep, hydration, and downtime all play huge roles in how an athlete performs.

Don't Tell Her, Show Her

When Mulholland was asked what advice she’d give to a dad of a 14-year-old girl who dreams of playing college soccer, her answer was simple: “Get involved in a way that’s fun. Show the way instead of tell.”

Showing her—rather than telling her—what dedication looks like can make a big impact. Getting involved through recovery walks, cooking meals together, or even joining her for workouts are great ways to connect and support her journey.

Patience in the Process

Mulholland encourages her athletes to try new drills—even if they’re awkward or slow at first—and reassures them that progress comes with time. Parents can support this by being patient, not pushing too hard, and celebrating effort over perfection. For speed training, Erica mentions that the most important thing is to be consistent. Building a strong foundation is key to improvement.

Watch the episode on YouTube here:

If you haven’t listened yet, check out Mulholland’s episode on The Freshman Foundation Podcast. Whether your daughter is just starting out or dreaming big, this one is worth a listen.