1. (Effective) Goal Setting: Strategies for Athletes and Coaches

2. Goals Long Term vs. Short Term
The secret of getting ahead in life is getting started. The secret to getting started is breaking your complex, overwhelming tasks into small manageable tasks, and then starting at the first one.
- Mark Twain
Long Term Goals:
Goals that are aimed over a long period of time.
Short Term Goals:
Goals that are set over a short period of time.

3. Introduction Why Goal Setting? Key Definitions
Elements of (Effective) Goal Setting
Obstacles and Strategies for Implementing a GS Program that Works

4. Why Use (Effective) Goal Setting?
Directs and changes behavior
Increases individual control
Provides means to motivate and evaluate progress in absence of competition
Great life skill as well as sport performance enhancement skill

5. Goal Terminology Outcome vs Process Goals
Outcome goals are goals which are about the ultimate result
Process goals are goals which are about what you will do
Long-term (usually over a year) versus Short Term Goals (usually under a year)
Are SMART

6. Making SMART Goals
S =
M =
A =
R =
T =
S =

7. Rules of Effective Goal Setting S.M.A.R.T.
S – Specific Goals
Break your goals into daily “subcomponents”
Write down and post your goals
M – Measurable Goals
How are you going to do it (don’t be vague)
A – Attainable Goals
Keep a personal log
R – Realistic Goals
Make sure your goals are challenging, but attainable.
T – Time based Goals
Set a deadline to reach each goal.

8. Specific Goals
Goals should be straightforward and emphasize what you want to happen.
WHAT are you going to do?
Action words that reflect behavior, not just intent.
Not “I will try” or “I intend” but “I will DO”
WHY is this important to do at this time?

9. Measurable Goals If you can't measure it, you can't manage it.
A good goal shows when it has been reached.
The goal should be stated with that endpoint in mind.
Establish concrete criteria for measuring progress toward the attainment of each goal you set.
“Work 10 minutes a day on my technique” ??

10. Achievable (but Challenging) Goals
A goal needs to stretch you slightly so you feel you can do it and it will need a real commitment from you.
The feeling of success which this brings helps you to remain motivated.
I will get out of bed this morning! ??
I will win every sprint workout in ??

11. Relevant Goals Make sure your goal takes you where you want to go
“Hand-make 20 holiday gifts by December 24” may be a great goal, but during an Olympic year?

12. Time-Limited Goals
Putting an end point on your goal gives you a clear target.
“I will come in an extra half-hour to drill before practice.” ??

13. Goal-Setting Progression Exercise (Get out a Piece of paper)

14. Step 1. Write down one long-term or dream outcome goal
Examples:
Winning a specific event or tournament
Achieving a specific time or score in an event
Getting a desired ranking
Making a team
Don’t edit this—let yourself dream!!

15. Step 2. In order to give yourself the best chance of reaching your outcome goal, are there any performance goals you will need to meet to accomplish that step? Write down as many as you can. Example: To be eligible to enter some tournaments, you must achieve a standard of performance.

16. Step 3. Pick that first performance goal
Step 3. Pick that first performance goal. What are the key process goals you will need to have in your arsenal to increase the probability of having that performance come out the way you want?
These should be behavioral—things you do.
Example: as a swimmer, if you identified your performance goal as the time you wanted to be under in your race, your process goals may include the need to work on your flip turn, stroke technique, and conditioning.

17. Making Training Goals Work (coaches)
Reserve some time at the beginning/end of practice for your athletes to remind themselves of their goals and to evaluate how their work went.
Devote a portion of training time to allowing your athletes an opportunity to work on their goals.
Take advantage of opportune moments in practice to remind an athlete that a particular training situation or practice drill would be a great time to work on a specific goal.

18. Making Training Goals Work (athletes)
Take time before/after practice to remind yourself of your goals and grade yourself on how you did working on them.
Take advantage of times in practice to work on your goals
Create extra opportunities outside practice time to work on your goals.

19. Top 10 Reasons Goal-Setting Programs Fail
Drumroll, please!
#10. Lack of understanding of the process
#9. Lack of commitment to the goal (not seen as relevant)

20. Top 10 Reasons Goal-Setting Programs Fail
#7. Lack of commitment to the process over time (lose steam)
#6. Lack of knowledge about what makes a good goal
#5. No time spent reinforcing the process (who’s on your team?)

21. Top 10 Reasons Goal-Setting Programs Fail
#4. Failure to reward goal accomplishment
#3. Lack of flexibility built into the program
#2. Goals set that are too easy or too hard

22. Top 10 Reasons Goal-Setting Programs Fail
#1. Goals that don’t make it out of this room to training or field of play.