Goal setting and performance routines

• What athletes should consider when designing a performance routine

  • Pre-competition checklist
  • Use positive self-talk
  • Make it repeatable
• Routines decrease the chance of the performer being affected by internal or external distractors
• How goal setting can improve performance

  1. Focusing attention on important elements of the skills

  2. Improving the quality of practices by making training more challenging

  3. Boosting self confidence through the achievement of realistic targets
• SMARTER goals

  Specific, measurable, accepted, realistic, time phased, exciting, reviewed
• Specific goals


  • Goals need to be specific and as clear as possible to focus attention
• Measurable goals


  • Needs to be able to be assessable to see if progress is happening
• Accepted goals


  • Goals need to be accepted by all parties involved in preparing the athlete
• Realistic goals


  • Goals need to be achievable and within the athlete's capacity
• Time phased goals


  • Specific date for completion needs to be set
• Exciting goals


  • The athlete needs to be challenged and inspired
• Reviewed goals


  • Goals are monitored and adjustment made if necessary