Goals and target setting

• Performance goal- these are based on improving your own personal performance

  Eg. to complete a certain type of shot in badminton or successfully tackling a player in rugby
• Outcome goal- these are focused on the end result only, ie. winning or result

  Eg. to win a match, to win the league and get a medal/ trophy
• Sports performers often use goals set either by themselves or by coaches to help them improve because they are working towards a target and they are prepared both mentally and physically.
• Performers should set themselves long and short term goals which means they have targets to achieve and they are motivated to work hard.
• Reaching a goal can boost confidence and help emotional wellbeing.
• Performance and outcome goals can be combined, however outcome goals should be avoided as they often rely on factors that cannot be controlled, eg. other performers.
• Beginners prefer to avoid outcome goals because failure can be demotivating and winning may be an unrealistic goal. Performance goals are more realistic.
• For high level performers outcome goals are more appropriate.
• SMART targets of goal setting-

  S- specific

  • say exactly what you want to achieve
  • specific to the sports demands
  • need to have a specific target and outline exactly what you need to do to achieve
  • this makes you focused on your goals
  • should be focused on specific sporting skills, movements or muscles used by the performer

  Eg. to swim 1000m continuously

  Eg. to not get called up for footwork in a a netball match
• SMART targets of goal setting-

  M- measurable

  • goals need to be measurable
  • possible to measure achievement
  • is so you can see how much you've progressed towards your goal over time- so you stay motivated to train

  Eg. to run 100m in under 12 seconds

  Eg. I will do my training session 5 times a week for 6 weeks
• SMART targets of goal setting-

  A-accepted

  • should be decided by everyone involved, eg. a performer and a coach
  • the other people involved can make sure the target is set at the right level of difficulty and can motivate the performer to stay focused on it

  Eg. devise the training programme with my coach
• SMART targets of goal setting-

  R- realistic

  • set targets you can realistically reach
  • must be possible to complete
  • making sure you have everything you need to be able to fulfil your target
  • could mean being physically able to do something, or having enough resources to be able to reach your target
  • so you stay determined during training so you aren't put off

  Eg. setting a PB that is realistic for your ability
• SMART targets of goal setting-

  T- time bound

  • set a deadline for reaching your goals
  • you need to set a limit to make sure your target is measurable
  • meeting short term targets deadlines keeps you on course to reach your long term goals in time
  • this keeps you motivated as you will want to train to achieve your goal in time for your deadline

  Eg. to do it over the course of 6 matches
• You need to make sure you are reviewing targets regularly, so you can see your progression and what else you need to do to achieve them.