Sport Psychology 1:Topic 3 Goal Setting

Sport Psychology 1: Motivation Debrief: –Intensity & Direction: Factors that have to do with their own motivation. Definition (Factors): (What you have) –Effort –Attitude –Goals –Ability to sustain commitment –Others? How do you BUILD on these factors? Weinberg & Gould, 2011

Sport Psychology 1: Motivation Intrinsic –Performance success –Skill improvement –Increased ability to persevere –Emotional control –An opportunity to challenge myself each day –Others?? Extrinsic –Pride of my coach –Positive recognition from my team mates & friends –Team and League Awards –Post-Secondary/ Provincial opportunities –Others??

ACTIVITY: –What do you think of when someone mentions doing a puzzle? –How about when someone mentions completing a puzzle that has: 10 pieces 500 pieces 5000 pieces –What factors change when the number of pieces changes? –Conclusions? How will I know if I have been SUCCESSFUL! Sport Psychology 1:Topic 3 Goal Setting

“What do I want to strive for today?” –Goal setting is about mapping out your pathway to success. –Athletes typically understand WHAT goals are Importance is KEY –HOW commitment is usually measured by coaches, trainers, etc. –Become more COMMITTED. (Yes, this is a GOAL!) Sport Psychology 1:Topic 3 Goal Setting (Burton & Weiss, from Horn, 2008;Weinberg, from Van Raalte & Brewer, 2002)

Key to Goal Setting? –MOTIVATION!! How do these two topics fit together? –Think about our puzzle! How do you keep the end produce in mind each day & the outcome? Sport Psychology 1:Topic 3 Goal Setting

Three types of GOALS: –Process: skill performance, task commitment, or measurable outcome under the control of the athlete –Performance: Individual athletes measures independent of the competition, established by the athlete (so greater control), and personal. –Outcome: Focus is on the end-result of the competition, can be dictated by the competition, and not entirely in the control of the athlete. Athletes should strive to have goals in each category. But, understand that the same level of control does NOT apply to each one! Sport Psychology 1:Topic 3 Goal Setting (Weinberg & Butt, from Morris & Terry, 2011)

Goal TypePoorly written goals Rewritten and improved goals Process 1. improve my free throw mechanics 1.focus on bending at the knees during each of 10 trials Performance2. improve passing 2. during each scrimmage, pass to a teammate 8 times Outcome 3. improve win loss record from last year 3. Improve free throw percentage during games and decrease the number of fouls in the first half Sport Psychology 1:Topic 3 Goal Setting Examples: (Monsma, 2007)

Goal setting and Performance: Goals direct attention towards action. Goals regulate the amount of effort put into a task. Motivates athletes to develop alternative strategies to reach the goal. –Have to know WHAT to do WHEN. –Become an “if- than” thinker in order to respond rather than react Sport Psychology 1:Topic 3 Goal Setting (Burton & Weiss, from Horn, 2008)

What gets in the way of achieving our goals (among others)? –Competing interests (priorities) –“Spontaneous” goal setting –Unhealthy or adversarial competition among teammates –Too vague –Goals established by others rather than oneself –Motivation challenges –Others? Goal setting helps the athlete maintain focus when “adversity” strikes. Sport Psychology 1:Topic 3 Goal Setting (Weinberg, from Van Raalte & Brewer, 2002)

Outcome: 1. To be more competitive with top-tiered teams in our division Performance: 1. 65% completion percentage 2. Release the ball in under 3 seconds. Process 1. Read the defense prior to the snap of the ball. 2. Consistent off-set footwork to improve deception in play action 3. Stand tall & balanced in the pocket on all 3 & 5 step-drops Sport Psychology 1:Topic 3 Goal Setting Example of rule: For every OUTCOME goal, you have two PERFORMANCE goals, and three PROCESS goals. Goal Setting for a Quarterback

Collective (team) vs. Individual Goals Should work together as both are important to performance. Sport Psychology 1:Topic 3 Goal Setting What does a COLLECTIVE goal look like with our game? What INDIVIDUAL goals could you set for yourself?

Goal Setting Guidelines & Principles: –Record your goals & make them importance each day! –Need both short & long term goals. –Both practice & competition goals –Be accurate in your own self assessment (recall: Self- Awareness) –Set positive goals (avoid negative language) Sport Psychology 1:Topic 3 Goal Setting (Weinberg & Butt, from Morris & Terry, 2011)

REVIEW: 1.What is the key to Goal Setting? 2.What are the three types of goals? 3.What are two important guidelines to goal setting & WHY are they important? 4.SMARTS Goal Setting Sport Psychology 1:Topic 3 Goal Setting

Be SMART when setting goals: Sbe Specific Mbe Measurable Abe Adjustable Rbe Realistic Tbe Time Bound S be Self-Determined Sport Psychology 1:Topic 3 Goal Setting