Setting goals for peak performance in sports |13 December 2019

Now that we are approaching the end of the sporting season, coaches, trainers, managers, and athletes should set new goals for 2020.

Without goals you are like a ship without a rudder – heading in no particular direction. Re-evaluate your goals and set your sail in the direction of the wind.

Goals are effective for peak performance.

Let us examine the three types of goals

a. Subjective goals: Example having fun, getting fit

b. General objectives/outcome goals: Winning a championship or making the team.

c. Specific objective goals: Increasing the number points in basketball

The outcome goal is not totally in your control since they depend, in part on the performance of your competitors. You might play well and lose or play poorly and win – depending on the competition.

Performance goals

¨Performance goal focuses on personal standard.

¨Usually comparisons are made against one’s own performance

¨ Usually are under your control.

¨Examples: being on time for every practice.

¨I am going to give 100% effort in each set/match

¨I am going to serve 100 balls before practice

¨Shooting practice after training.

Process goals – Execution

¨Process goals do not only produce better performance but they facilitate confidence and reduce anxiety.

Here are two examples of process goals.

Keeping your elbow close to your body when shooting free throws.

Tossing the ball in front of you in a designated manner (Maybe a circle) so that you can get your body weight into the serve.

Goal setting principles

Here is a list of the principles for setting goals.

¨Realistic but challenging

¨Short and long term

¨Re-evaluate goals periodically

¨Specific and measurable

¨Ink it don’t think it

¨Participant input

¨Target dates for achieving goals

¨Identify goal strategies

¨Provide support for goals – As a coach, you can help your athletes by providing the support they need to achieve their goals.

Smart goals

Examples:

¨Specific – Reach the semifinal of the next tournament

¨Measurable – Score 100 goals this season

¨Action-oriented – By improving fitness and concentration.

¨Realistic – Improve my mile time from 4:30 to 4:25

¨Timely – Improve accuracy by 10% a week

¨Self-determined – (Goals you want to achieve)

Set moderately difficult but realistic goals

The more difficult the goal, the better the performance.

The goal should not exceed the ability of an athlete, because it can only lead to failure and frustration (Realistic)

Goal staircase example

¨A series of short-term goals lead to long-term goals for improved sports.

¨Most athletes identify long range goals (tournaments, make the team)

¨Short range goals are important because they allow athletes to see immediate improvement in performance and in doing so enhance motivation.

¨Without short-range goals athletes often lose sight of their long range goals, and the progression of skills needed to attain them.

¨Target dates help motivate athletes by reminding them of the urgency of accomplishing their objectives in a realistic length of time.

Identify goal – Achievement strategies

So often goals are properly set but never accomplished because athletes fail to identify goals achievement strategies.

For example, a basketball player who has set a goal of increasing his shooting. (A goal strategy: Shooting 100 extra foul shots after training)

Record goals once they have been identified

Coaches and athletes are not consistent in writing down their goals. It is useful for athletes to record their goals in written form and place them where they will be seen (ex. in their locker, on their bedside table, in a log book or note book).

The coach can develop a contract stating all goals and goal achievement strategies for each athlete and get each athlete to sign his/her contract, and the coach keeps the contact on file. Later, the coach can use the contract to remind the athletes of their goals.

Goal evaluation

¨Athletes must receive feedback about how present performance is related to both short and long term goals (statistics)

For example, a coach helping an athlete control his/her temper on the field may have a manager record the number of times that a player loses his/her temper in practice or match

Provide support for goals

Goal-setting is a programme that will not succeed unless those individuals who are paramount in the athlete’s life support it. This includes the coach, the athlete’s family, and teammates. Therefore, effort must be made to educate these individuals about the types of goals the athletes set and the importance of their support in encouraging progress towards its goals.

To all mental training articles readers I would like to wish you a Merry Christmas and see you next year.

Maurice Denys (Mr)                                                                                                              

Certified Mental Coach (CMC)

S.N.H.S.Dip (Sports Psychology)                                                  

S.N.H.S.Dip (Life coaching)