HTP Podcast

Tennis Rage: Stop Fighting Yourself

In this episode of the HTP Podcast, Gira guides tennis players through a powerful pre-match meditation designed to help release frustration, disappointment, and self-criticism on the court, so you can manage tennis rage. This meditation focuses on helping players stop fighting themselves after mistakes and learn how to reset mentally, emotionally, and physically between points.  Through guided breathing, body awareness, visualization, and nervous system regulation, players are taught how to move from frustration into calm, trust, and composure under pressure. Listeners are guided through: * Managing tennis rage and handling disappointment after missed shots * Letting go of frustration and self-criticism * Using audible breathwork to physically release tension * Relaxing the body and calming the nervous system * Visualizing themselves resetting quickly after mistakes * Building trust in their game point by point * Competing freely regardless of the score or outcome Key affirmations throughout the meditation include: * “I trust my game.” * “I can handle mistakes.” * “I compete freely.” * “I enjoy competing.” This episode reminds players that being “match ready” is not about being perfect—it’s about learning how to control your thoughts, emotions, and responses under pressure. Key  Topics: • Release frustration and disappointment • Reset after mistakes • Stay calm and composed under pressure • Trust their game point by point Chapters: 00:00 Introduction  03:04 Releasing Frustration and Self-Criticism 05:50 Breathing Techniques for Disappointments  08:50 Body Awareness and Relaxation 12:51 Visualizing playing loose and free on the Court 16:01 Trusting Your Game 19:00 Enjoying the Competition 20:01 Conclusion and Mindful Reset 🎾 Listen before your next match to manage tennis rage, release frustration, and step onto the court calm, loose, and ready to compete. 🎧 Follow the HTP Podcast for more tools to train your mind and activate your body for competition. ~The New Era of Tennis Performance~

Why Do You Change Under Pressure (PNS vs SNS)

In this episode of BreakPoint Battle, Gira Schofield breaks down one of the biggest missing links in tennis performance: the nervous system.  Have you ever walked off the court after a match wondering:  “How did I just lose like that?”  You know deep down that’s not how you normally play. Your strokes were there in practice. Your confidence was there before the match. But then the pressure kicked in—and suddenly your body felt completely different.  This episode explores: * Why your game changes under pressure * The difference between the parasympathetic and sympathetic nervous systems * How “fight or flight” impacts your breathing, timing, confidence, and movement * Why practice doesn’t always transfer into matches * A simple awareness tool players can use during competition Gira also shares personal experiences from her own tennis career and explains why feeling nervous before matches does not mean something is wrong with you.  Instead of fighting your body during pressure moments, this episode teaches players how to begin working with their nervous system. Key Topics: * Parasympathetic vs. sympathetic nervous system * Impact of pressure on performance * Practical nervous system regulation techniques Chapters: 00:00 Introduction: Why Do We Lose Composure in Matches? 00:27 The Fight or Flight Response in Tennis 01:19 Understanding the Nervous System: Rest vs. Fight 02:07 The Role of the Nervous System in Performance 03:04 Signs of Parasympathetic Activation: Calm and Confidence 03:30 How Pressure Activates the Sympathetic Nervous System 04:00 Physical and Mental Changes Under Pressure 04:23 Why Practice Doesn't Always Transfer to Match Situations 04:52 Managing Nerves: Personal Experience and Insights 05:11 Practical Tips to Recognize Nervous System Activation 05:54 The Power of Awareness and Regulation 06:20 Join the Community: Improve Under Pressure 🎾 Follow the HTP Podcast to train your mind and body for competition. New Episode Every Friday! 🎙️Full episode streaming on Apple, Spotify, and YouTube. ~The New Era of Tennis Performance~

Becoming Elite In Tennis

In this episode of Tennis Tales Unfiltered, Gira sits down with Jon Goldfarb to explore the deeper side of tennis development and performance. Jon shares stories from growing up competing against top professionals like Vince Spadea, working with players such as Bethanie Mattek-Sands, and how those experiences shaped his understanding of success in tennis. Together, they discuss what truly separates elite players—from technical and physical skills to emotional regulation, spirituality, communication, accountability, and team dynamics. The conversation dives into the importance of holistic habits, player development, mental toughness, support systems, and why tennis requires more than just talent. Jon also explains his consulting work through TennisConsulting.net [http://TennisConsulting.net], his philosophy around building stronger player-parent-coach relationships, and the role technology and video analysis now play in modern tennis development. This episode is a powerful conversation for players, parents, and coaches looking to understand the deeper layers of tennis performance and personal growth. 🎧Tennis Tales Unfiltered: Ep. 42, Becoming Elite in Tennis with Jon Goldfarb 🎙️Full episode streaming on Apple, Spotify, and YouTube  New Episode Every Friday! Takeaways: * Holistic approach to tennis development * Mental toughness and emotional resilience * Role of spirituality and values in sports * Innovative coaching tools and technology * Player support systems and accountability Chapters: 00:00 Introduction to the Tennis Journey 02:28 Early Experiences and Competitions 04:55 The Role of Spirituality in Tennis 07:44 Coaching Insights and Mentorship 10:22 The Importance of Emotional and Mental Health 12:58 Consulting Services in Tennis 15:45 Accountability and Preparation for Players 18:28 Communication in Coaching and Parental Support 20:56 Final Thoughts on Balance and Peace in Tennis ~Join the conversation that’s reshaping the game of tennis.~ #podcast #tennis #tennisplayer #elite #pro

Have you ever dealt with an injury that just keeps coming back?

Have you ever dealt with an injury that just keeps coming back? Back pain, tennis elbow, shoulder issues, ankle sprains… you rest, rehab, and do everything “right”—but nothing seems to fully fix it. What if I told you… It's not just physical? In this episode of the Holistic Tennis Performance Podcast, I share my personal story of battling chronic back pain for nearly 10 years—and the moment everything changed when I couldn’t even get out of bed. That experience led me to discover something most tennis players are never taught: 👉 The connection between your mind, your body, and your performance In this episode, you’ll learn: * Why recurring injuries happen in tennis * How stress, pressure, and emotions affect your body * Why your performance changes in matches vs practice * The missing link between physical training and mental performance * How to start understanding your body on a deeper level This is more than just an injury story—this is the foundation of a new way to train and perform in tennis. Key Topics Covered: * Recurring injuries in tennis (back, shoulder, elbow, ankle) * Why traditional approaches don’t always solve the problem * The culture of “pushing through pain” in tennis * Gira’s 10-year journey with chronic back pain * The breaking point that changed everything * Introduction to the mind-body connection * How thoughts, emotions, and stress impact physical health * The role of breathing, pressure, and the nervous system * Identity struggles athletes face during injury * The deeper purpose behind the HTP Podcast Chapters 00:00 The Journey of Healing and Injury: From Pain to Understanding 06:44 Mind-Body Connection in Tennis Performance

You're Not Choking

What if the biggest reason your game falls apart… has nothing to do with your technique? In this episode of the Holistic Tennis Performance Podcast, we break down the most overlooked skill in tennis—your breathing. While most players are taught to focus on strokes, footwork, and strategy, very few are ever taught how to control their breath—and it could be the hidden edge in your performance. If you’ve ever gone from playing your best tennis to suddenly feeling tight, rushed, and out of control… This episode will help you understand why. When your breathing changes, it triggers a stress response in your body. Your muscles tighten, your thoughts speed up, and your decision-making starts to break down. This is often called “choking”—but really, your nervous system is simply activated and untrained. The good news? This is something you can learn to control. In this episode, you’ll learn: * Why breathing is one of the most overlooked skills in tennis * How your breath impacts your nervous system, body, and decision-making * What’s really happening when your game suddenly falls apart * Why most players were never taught how to breathe properly * How breathwork can help you regain control during matches * What it means to activate vs. relax your body through breathing We also introduce how this connects to future episodes, where we’ll dive deeper into the science behind the mind-body connection and guide you through specific breathwork techniques you can use on and off the court. This is the beginning of The Hidden Edge (What Most Players Overlook)—where we explore the small habits that have the biggest impact on your performance. ~The New Era of Tennis Performance.~