Goal Setting

Goal Setting

Task 1 – List the sorts of goals that you might set with respect to your life and in particular sport performance

Goals - "An objective, a standard, the aim of an action or a level of performance/proficiency"

The general goal categories are:

Outcome goals – Focus on the outcome of an event or action and usually involve some form of social comparison (i.e. winning a race)
Performance goals – Specify an end product of performance that will be achieved by the performer relatively independently of others (i.e. completing in a certain time)
Process goals – Specify the sorts of processes that an individual should engage in during performance (i.e. doing a weekly core stability session; maintaining knee lift while sprinting)

Goal setting can be used on both individual and team basis but must always be reviewed regularly if they are going to have any real benefit. Research has identified a number of reasons to set goals:

Direct attention and action
Mobilise and regulate the amount of effort expenditure
Prolong persistence
Encourage the development of new strategies for performance
Goal achievement can affect psychological states such as confidence, anxiety and satisfaction
Athletes who set only outcome goals have lower self confidence and suffer higher anxiety levels in competition

Goal setting tactics
The acronym SMARTER is well used in goal setting literature and highlights the key criteria that goals should have if they are to be achieved.

Specific – indicate precisely what is to be done
Measurable – can quantify the goals
Action Orientated – indicate something that needs to be done
Realistic – goal is achievable
Time Phased – have a time frame for each goal
Exciting – increases interest and will to achieve
Recordable – can keep a record of progress

There are a few simple steps to remember when setting goals:

Set goals based on previous performances
Set goals that can be assessed by the performer and do not require external comparison
Start easy and get tougher
Match goals to the performers perceived ability
Set both long-term and short-term goals
Short term goals are used as “stepping stones” towards long-term goals
For every outcome goal there should be many performance and process goals
Outcome goals are necessary if you want to win
Performance goals inform
Process goals direct attention and aid concentration
Set different goals for practice and competition

Problems in goal setting
There are common elements that can be identified when people fail to achieve their goals and coaches / athletes should be aware of these before starting a goal setting program. These include: failing to set specific goals; setting too many goals too soon; convincing individuals to set goals; failing to adjust goals; failing to set performance and process goals; and not providing follow-up and evaluation.