Goal Setting Smart Targets

Goal Setting Before creating any programme, you need to know what you want to achieve. It is therefore vital that we set goals for both the short and long-term to guide our planning. The goals we set are informed by the data we have gathered at the start of the Cycle of Analysis.

Why set goals? It is important that we set goals for many reasons; 1) One benefit of setting goals is that it guides your training programme and provides a focus for each session. As a result, you can select the relevant approaches and set them at the correct intensities to help you reach your goals. 2) Another benefit of goal setting is that it can boost your motivation and determination levels. This is because the goals you set are ones that you have a great desire to achieve. As a result, you will be more likely to give 100% in every training session to improve and achieve them. Furthermore, if you do achieve them, it will further boost your motivation set more challenging goals and continue to work hard to get even better. 3) A further benefit of setting goals is that it can be used to help you track and monitor your progress. If you have found that you are not reaching your goals, you can consequently review your programme and adapt it's layout to make it more relevant to your capabilities. If however you have improved, it can boost your confidence levels and positively impact your mental wellbeing.

How do we set goals? In order to set goals you must consider the SMARTER acronym; Specific: your targets should be clear and precise. They should also be specific to your weakness and your sporting context (sport, position...etc.). They should NOT be vague: 'I want to get fitter.' Make this better by: 'I want to complete the 20 minutes continuous training approach without coming out of the 75- 80% heart rate zone for the whole of the session.' Measurable: it should be easy to see whether you have achieved your target. Adjustable/Achievable: your goals are not always set in stone; what if you find during your monitoring that you are struggling? Or if you find it too easy? What if you get injured or suffer from flu? Use your monitoring processes to ensure your goals remain achievable and realistic.

Why do we set goals? Realistic: your goal should 'stretch you a bit' and not be too easy or too difficult. If your goal is realistic, then it is likely to boost your motivation and determination levels and ensure that you give 100% to achieve it. Timed: make sure your goal has an end point; when do you want to achieve it by? Set a deadline! Exciting: set a small reward for achieving your goal; this will make the challenge more motivating and enjoyable. If something is enjoyable, you are likely to strive harder to achieve it. Recorded: write your target down and have it on display somewhere where you will constantly see it. This serves as a contract and can boost your motivation as you will never forget it. It can also, importantly, help with your monitoring; have you achieved it when you look back on it?

Types of Goals Goals can be for either the long-term or the short-term. Long-term goals are static in nature and set out what you wish to achieve by the end of your training programme. Physical: 'By the end of my 6 weeks programme, I want to be able to last a full 90 minutes football match without tiring and feeling sluggish.' Social: 'By the end of my 6 weeks programme, I want to be better at communicating so I can make more contributions during time out team talks in basketball.' Emotional: 'By the end of my 6 weeks programme, I want to be able to control my anger on court and accept decisions the Umpire has given against my netball team even if I disagree with it.' Mental: 'By the end of my 6 weeks programme, I want both my mind and body to feel more relaxed before big matches so I can move freely and think positively.'

Types of Goals In order to achieve the above long-term goals, you need to set short-term goals that can act as stepping stones on your way to reaching your final destination. Short-term goals are dynamic and can often change from session to session as you monitor your progress and feelings. Physical: 'In today's continuous training approach, I want to jog the whole 20 minutes within the 75-80% heart rate training zone.' Social: 'In today's team building approach, I want to be able to talk loudly and give at least 4 clear instructions to my partner so they can reach the end line with their blindfold on without bumping into anyone.' Emotional: 'By the end of today's WHAT-IF approach, I want to be able to come up with and memorise at least 1 strategy I can use when the umpire makes a decision I disagree with in a match.' Mental: 'By the end of today's progressive muscular relaxation approach, I want to be able to relieve the tension at least 2 leg muscles so I can move freely and perform passes and shots fluidly.'