1. Systematic Goal Setting
For Athletes

2. If Nothing Changes, Nothing Changes
If you always think the way you’ve always thought,
You’ll always feel the way you’ve always felt;
And if you always feel the way you’ve always felt,
You’ll always do what you’ve always done;
And if you always do what you’ve always done,
You’ll always get what you’ve always got.
If nothing changes, nothing changes.

3. You can’t keep doing the same things and expect to get different results

4. “The danger is not to set your goal too high and fail to reach it
“The danger is not to set your goal too high and fail to reach it. It’s to set your goal too low and reach it.”
UFC welterweight champion Georges St-Pierre

5. Goals are meant to provide
Why Set Goals???
Goals are meant to provide
Direction
Feedback on Progress
Motivation; especially during difficult practices

6. When you gets in the water every for practice
Do you think about your goals?
Does you focus on your stroke during warm-up?
Are you conscious of your body position as you push off the wall?
Are you focused on your stroke as you glide through the water?
Or, are you “just swimming”, merely in the water doing the workout that your coach told you to do??

7. Every day, for three years and ten months, I wrote at the top of my training log, ‘I work harder than anyone else, that is why I will be an Olympic Medalist!’ I also wrote down specific goals for every competition and every day and week of training. These goals were very specific and focused on MY performance, not my competitors. Having these goals was the only way I was able to get through all my injuries (operations and bone breaks), and stay focused enough at the Olympics to win a medal. There were so many days when I just wanted to sleep in, but having my training goals made me head into rehab or weight training instead. At the Olympics, simple goals kept me intense and focused. Goal setting seems like more work, but if I didn’t do it, I wouldn’t have a medal around my neck today. Olympic medal winner in Atlanta.

9. 2 kinds of goals
Subjective
Do my best
Objective
Improve performance

10. 3 Levels of Objective Goals
I want to win
Outcome
I want to go faster
Performance
Do things well
Progress

11. OUTCOME We all want to win… Get first place Get high points
Be first in my heat
Beat my friend or a certain competitor

12. Performance We all want to go faster Get a PB
Get an A B C D E or Provincial Time or Canadians
Make Dave Kensit
Make Jeno Tihanyi

13. What about Process Who wants to Do better starts Have a longer reach
Have a longer smoother glide
Breath less often
Reduce their stroke count
Improve their POD
Not breath into the finish

14. Process Goals are
the basis for improvement

15. Types of Process Goals Physical Tactical Technical Mental Lifestyle
Overall physical development and mobility
Agility, balance, coordination and speed (ABC’S)
Pod
Tactical
Understanding of competition
Technical
Basic swimming skills – all strokes, turns, starts
Use of swimming equipment
Mental
Self-confidence
Concentration
Perseverance
Lifestyle
Safety
Enjoyment
Eat
Sleep
School/stress

16. Success
Written
Shared
SMART

17. Smart Goals Specific Measurable Achievable Relevant Time Delineated
what exactly do I want to have, achieve, do...
Measurable
How will I measure my progress? How will I know I achieved my goal?
Achievable
Do I have the skills and resources? Is it within my control? Is it valuable? Will it bring the rewards I am looking for?
Relevant
How will this goal help me to achieve my ENDs Goals
Time Delineated
When do I want to have achieved this goal?
Okay then, now the part you’ve all been waiting for ---
the piece d’irrisistence ---
not if you’ve been listening up ‘til now ---
yes this step is important but better to have a Dumb’ goal ‘that pulls you,
fits with your values and connects to the big picture of where you want to go in life rather
than a SMART GOAL
based on should –
That is energy depleting
Rather than energy enhancing
That doesn’t satisfy you once it is accomplished…
So if you need to forget what I have talked about so far
to fit this piece in – stop listening to me and keep what you already have in your head.
(Take a break and come back at the summary/conclusion…)
Go through the step of making a goal SMART
Get participants to choose the goal on page 1 of their workbook that
Is connected to at least one of experience, Growth or Contribution
Has the highest Motivation Factor
Pull them rather than requires them to chase it
And is worded as a start goal…
Work through each of the Components of SMART with a sample goal – give good examples and poor examples of answers to each of SMART
Resource (
Have them work through each of the components of SMART
Either circulate to give feedback or have participants share their answers so the group can give feedback

18. Make it work! Complete weekly goal setting forms
Developing a goal chart
Write goals on visible items such as water bottles or caps
Verbalize goals to teammates, friends, family (See exercise 6)