About Our Workshops
At Four Hills Athlete Development, we believe elite performance doesn’t begin with talent alone—it begins with the people behind the jersey. Our workshop series is designed to grow not just athletes, but the ecosystems that surround them. Whether you’re an athlete striving for your next level, a parent navigating the emotional highs and lows of sport, or a coach shaping culture from the sidelines, these sessions offer a space to build identity, emotional intelligence, and purpose. True development happens when everyone evolves, when athletes are grounded, parents are empowered, and coaches lead with intention. These workshops are more than education, they’re transformation for the entire journey.
Each 90-minute workshop is offered at a flat rate of $500.00, which includes up to 22 participants, working out to less than $25 per person at full capacity. For team-based athlete sessions, the maximum group size is 17 players to ensure personalized engagement and meaningful interaction. Pricing for teams with smaller or larger rosters is negotiable, with a minimum session fee of $275.00 and a maximum of $750.00, based on group size and delivery format. Whether you're booking for an individual team, a parent group, or a multi-coach session, each workshop delivers professional, transformative support tailored to your sport community’s needs.
To book a workshop, click on the “Appointments & Contact” link in the tab section at the top of the page!
Workshops to build confidence and unlock elite performance in athletes.
Athlete Workshops
All workshops are 90 minutes in duration and are a combination of in-class learning and movement-based/experiential learning.
Workshops are developed and designed specifically for youth athletes between the ages of 10-18.
If there is a specific topic you would like addressed and not listed below, reach out today to see how we can help!
Power Up: Identity In Motion
This workshop uses storytelling, guided reflection, and movement-based activities to help young athletes explore who they are beyond their sport, and how this core identity can fuel their performance.
Participant Outcomes:
Understand how personal identity influences performance and decision-making.
Recognize how labels (internal and external) shape athlete mindset.
Build confidence by exploring one’s unique athletic story.
Grit & Grace: Emotional Strength for Game Day
Athletes will discover how emotional awareness and regulation—rather than emotional suppression—are secret weapons for mental toughness. Practical tools and reflective discussions make emotional skills tangible and game-ready.
Participant Outcomes:
Learn to identify and regulate key emotions under pressure.
Practice mindfulness strategies for staying grounded in competition.
Build language around vulnerability, strength, and performance.
The Brain-Body Connection: Training Your Mental Muscle
This workshop introduces the basics of Cognitive Behavior Therapy (CBT) in a sport-friendly way, equipping athletes with mindset tools to take control of their inner narrative and develop resilience.
Participant Outcomes:
Understand how thoughts influence feelings and performance.
Practice CBT-based strategies for performance anxiety.
Reframe negative self-talk into powerful internal coaching.
Play to Lead: Building Athlete Leadership
Through games, group activities, and real-time challenges, athletes explore what it means to be a leader—regardless of their role or title—and develop tools to inspire others through action.
Participant Outcomes:
Explore leadership styles and how they show up on and off the field.
Learn communication tools to build trust and respect.
Understand how leaders create team culture.
Gameplan for Goals: From Dream to Action
Dreams are powerful, but plans turn dreams into reality. Athletes will leave this session with clear goals, structured routines, and a toolkit to track progress toward their next performance level.
Participant Outcomes:
Learn how to set realistic, motivating short- and long-term goals.
Break big dreams into actionable daily habits.
Practice accountability tools for progress tracking.
Bounce Back: Turning Setbacks into Comebacks
Losses and failures are inevitable—but they don’t have to define us. This session helps athletes reframe setbacks as growth opportunities and arms them with strategies to rise stronger every time.
Participant Outcomes:
Understand failure and loss as necessary parts of growth.
Learn bounce-back strategies rooted in behaviorism and identity development.
Build a personal recovery roadmap for hard moments.
Under Pressure: Mastering the Moment
Using guided self-assessments and high-pressure simulations, athletes will learn to recognize their own stress patterns and apply strategies that turn performance anxiety into competitive fuel.
Participant Outcomes:
Identify personal stress responses and triggers in sport.
Develop in-the-moment coping tools to stay focused.
Learn how pressure can be used as a performance ally.
My Circle, My Power: Relationships and Team Dynamics
By examining their support systems, teammates, and relationships, athletes will explore how social connections influence motivation, confidence, and safety in sport—and how to take ownership of their circle.
Participant Outcomes:
Understand how relationships impact sport performance and well-being.
Identify healthy and unhealthy team dynamics.
Practice skills for setting boundaries and building positive connections.
Know Your Why: Fueling Purposeful Performance
When athletes know their purpose, their performance becomes more intentional and sustainable. This reflective session helps athletes discover and claim their “why,” so they can train and compete with meaning, not just momentum.
Participant Outcomes:
Explore intrinsic vs. extrinsic motivation.
Articulate a personal “why” behind sport participation.
Connect personal values to athletic goals and routines.
Mirror Talk: Building Confidence from the Inside Out
This hands-on workshop invites athletes to examine their inner voice, rewrite the narrative, and build habits that increase self-confidence—on the field, in the locker room, and in life.
Participant Outcomes:
Discover the link between self-talk and performance outcomes.
Create and practice personalized confidence scripts.
Learn how to bounce back from self-doubt.
Unlock Your Flow: Finding Joy in Games Again
Sometimes the grind takes the joy out of the game. This workshop helps athletes reconnect with the love of their sport, using play-based methods and flow theory to re-ignite passion.
Participant Outcomes:
Identify personal flow states and the conditions that create them.
Learn how play, fun, and curiosity increase performance.
Reconnect to the “why” behind playing the sport.
Rituals & Routines: Building Your Mental Game Toolbox
This hands-on workshop guides athletes through creating performance rituals—mental warm-ups, routines, and resets—that empower them to show up grounded, confident, and ready to compete.
Participant Outcomes:
Learn how to create personalized pre-performance routines.
Practice grounding techniques for focus and calm under pressure.
Identify and interrupt unhelpful habits that affect performance.
Supporting Your Child in Sports.
Parent Workshops
All workshops are 90 minutes in duration and are a combination of in-class learning and movement-based/experiential learning.
Workshops are developed and designed specifically for parents with youth athletes between the ages of 10-18.
If there is a specific topic you would like addressed and not listed below, reach out today to see how we can help!
The Athlete Behind the Stats: Nurturing Identity Beyond Sport
This workshop helps parents explore how youth athletes form identity through sport—and how to ensure their child feels valued for who they are, not just how they play.
Participant Outcomes:
Understand how identity formation impacts athletic and emotional development.
Learn how to affirm your child’s whole self beyond performance.
Gain tools to support identity resilience in competitive environments.
Supporting Without Sidelining: Your Role in their Journey
Parents will reflect on their impact in their child’s sport experience and learn practical strategies to shift from performance pressure to presence-based support.
Participant Outcomes:
Clarify healthy boundaries between support and pressure.
Learn communication strategies that empower youth agency.
Understand how parental behavior influences athletic motivation.
When the Game Gets Hard: Helping Kids Through Emotional Highs & Lows
This session equips parents with emotional intelligence tools to support their child’s mental well-being—especially in moments of disappointment, anxiety, or burnout.
Participant Outcomes:
Learn to recognize signs of emotional dysregulation in young athletes.
Understand age-specific emotional development in sport.
Practice emotional coaching strategies for after tough games or setbacks.
Growth Over Glory: Fostering Long-Term Development
Parents will explore how to promote a “growth mindset” in young athletes through their language, expectations, and reactions—setting the stage for long-term success.
Participant Outcomes:
Understand the difference between outcome and process goals.
Discover how praise and feedback shape athlete mindset.
Learn how to reinforce effort, learning, and resilience over results.
Healing Conversations: Talking About Tough Stuff with Your Athlete
Learn how to talk (and listen) when your athlete shuts down. This session guides parents through real-life scripts and techniques for meaningful, non-triggering conversations.
Participant Outcomes:
Gain tools for addressing difficult topics (e.g., failure, exclusion, mental health).
Practice non-defensive listening and co-regulation.
Understand the power of repair in parent-child connection.
The Performance Trap: When Sport Becomes Identity
This workshop helps parents recognize when sport becomes the only measure of self for their child—and how to widen the lens toward holistic well-being.
Participant Outcomes:
Recognize signs of over-identification with sport in youth.
Learn how to help your child balance sport with other interests.
Understand the risks of burnout and performance-based self-worth.
The Social Side of Sport: Friendships, Cliques & Team Culture
From friend drama to locker room politics, this session helps parents navigate the complex social world of sport so they can advocate and support without overstepping.
Participant Outcomes:
Understand the social dynamics that shape athlete experiences.
Learn how to support positive team and coach relationships.
Recognize red flags for bullying, exclusion, or toxic team culture.
The Parent Lens: Checking Ourselves to Champion Them
Sometimes, without realizing it, we project our dreams onto our kids. This reflective session supports parents in separating their own sport story from their child’s, allowing them to show up with clarity, compassion, and curiosity.
Participant Outcomes:
Reflect on how your sport experience shapes your expectations.
Learn strategies to separate your journey from your child’s.
Practice intentional support aligned with your child’s goals.
Beyond the Bench: Parenting for the Long Game
This workshop invites parents to zoom out—looking at the big picture of what it means to raise not just an athlete, but a whole person with lasting values and emotional strength.
Participant Outcomes:
Learn how to prepare your athlete for transitions (injury, aging out, burnout).
Explore what legacy and success look like outside of wins and trophies.
Reflect on your own sport journey and dreams for your child.
Home Ice Advantage: Building A Supportive Sport Culture at Home
Families are systems, and this session teaches parents how to create a home environment that reinforces calm, connection, and confidence around sport.
Participant Outcomes:
Learn how family routines and language affect sport performance.
Develop rituals that support emotional safety and confidence.
Reflect on modeling healthy competitiveness and coping.
Mental Game 101: What Every Parent Should Know About Performance Psychology
A practical crash course in performance psychology for parents—translating big concepts like mindset, focus, and confidence into everyday parenting language and tools.
Participant Outcomes:
Understand the basics of sport psychology for youth.
Learn how to reinforce coping, visualization, and self-talk at home.
Discover how parent feedback can build (or undermine) mental strength.
Calm in the Chaos: Emotional Regulation for Sports Parents
The highs and lows of youth sports can emotionally hijack even the most grounded parent. This workshop provides tools to stay centered, calm, and effective—especially in the heat of competition or conflict.
Participant Outcomes:
Recognize personal emotional triggers during sport events.
Learn in-the-moment calming strategies for game day.
Model emotional regulation for your athlete.
Developing the Whole Athlete.
Coach Workshops
All workshops are 90 minutes in duration and are a combination of in-class learning and movement-based/experiential learning.
Workshops are developed and designed specifically for coaches with youth athletes between the ages of 10-18.
If there is a specific topic you would like addressed and not listed below, reach out today to see how we can help!
Coach the Human First: Identity-Centered Coaching
This workshop reframes coaching as identity work—showing how performance grows when athletes feel seen, safe, and valued for who they are, not just what they produce.
Participant Outcomes:
Understand how identity formation intersects with athletic development.
Recognize how lived experiences impact confidence, behavior, and communication.
Learn strategies to affirm diverse identities in a team setting.
Culture Builders: Leading with Intention
Culture is either created by design or default. This session equips coaches with tools to actively shape a team environment that centers safety, effort, and accountability.
Participant Outcomes:
Design team values and rituals that support healthy culture.
Learn techniques to address toxicity, exclusion, or cliques.
Reflect on your own leadership influence within the team ecosystem.
Language That Lifts: Communication That Builds Trust
Words matter. This hands-on workshop teaches coaches how to use empowering, clear, and developmentally appropriate communication to build trust and unlock potential.
Participant Outcomes:
Identify how tone, phrasing, and timing affect motivation.
Learn language tools that foster resilience and learning.
Explore how feedback styles impact self-esteem and development.
The Mentally Strong Team: Coaching the Mind, Not Just the Body
Mental training isn’t just for pros. Coaches will learn how to normalize and support mental skills as part of everyday coaching—without needing to be a psychologist.
Participant Outcomes:
Understand key mental performance skills (focus, confidence, coping).
Learn how to integrate mindset work into practices and games.
Recognize signs of mental fatigue, stress, or anxiety in athletes.
Beyond the Bench: Coaching for Life Skills and Legacy
Sport ends, but the person remains. This session helps coaches see their impact beyond the scoreboard—and equips them to leave a lasting, positive mark on their athletes’ lives.
Participant Outcomes:
Understand how sport teaches transferable life skills.
Design intentional moments of personal development into your coaching plan.
Build a values-based coaching legacy.
When They Struggle: Coaching Through Setbacks and Slumps
Great coaching happens when things go wrong. This session provides tools for navigating athlete slumps with compassion, strategy, and clarity.
Participant Outcomes:
Learn how to support athletes through performance dips or plateaus.
Develop tools to help athletes reframe failure and stay committed.
Recognize when to intervene—and when to step back.
Play-Based Practice Design: Joy as a Performance Tool
Performance isn’t built on burnout. This workshop offers fresh, developmentally appropriate tools to bring joy back into practices—especially for younger and mid-teen athletes.
Participant Outcomes:
Learn how fun and curiosity fuel athlete development.
Integrate play-based and game-based drills for skill transfer.
Keep athletes engaged, motivated, and mentally fresh.
Holding Standards with Heart: Accountability Through Connection
Coaches often struggle to maintain high standards without coming off as harsh. This workshop teaches how to hold athletes accountable while still building trust, connection, and long-term development.
Participant Outcomes:
Learn how to set and hold clear expectations without shame.
Use behaviorist-informed tools to create consistent consequences.
Balance discipline with empathy to support growth
Parent Partnerships: From Sideline Tension to Teamwork
Parents can be your greatest allies—or biggest source of stress. This workshop helps coaches build partnership models that protect culture, clarify roles, and prioritize athlete well-being.
Participant Outcomes:
Learn proactive strategies to build positive parent relationships.
Develop communication systems to reduce misunderstandings.
Navigate tough conversations with grace and clarity.
Safe Spaces, Brave Places: Trauma-Aware Coaching
This workshop helps coaches recognize that behavior is communication—offering trauma-aware tools to maintain standards while centering athlete dignity and emotional well-being.
Participant Outcomes:
Understand how trauma and stress can show up in sport behavior.
Learn tools for co-regulation and safe accountability.
Develop inclusive and emotionally safe coaching environments.
The Power of Pause: Reflective Coaching for Growth
Better athletes start with better coaches. This session guides coaches through structured self-reflection and journaling to evolve their methods, mindset, and impact.
Participant Outcomes:
Develop a reflective practice to improve your coaching style.
Identify unconscious patterns and biases in decision-making.
Learn how to model humility and growth for your athletes.
Restoring Balance: Coaching for Connection, Purpose, and Growth
This workshop offers coaches a wholistic approach to athlete development by emphasizing connection, identity, and well-being. Grounded in culturally informed practices, it reframes success beyond wins—focusing instead on balanced growth, relational leadership, and meaningful purpose in sport.
Participant Outcomes:
Explore wholistic coaching practices that support emotional, mental, physical, and relational growth in youth athletes.
Learn how to integrate land-based, identity-affirming, and culturally informed practices into your coaching approach.
Reframe success to include balance, belonging, and personal development alongside performance.