1. DEVISING A TRAINING PROGRAMME
S.M.A.R.T TARGETS
And
MONITORING TRAINING

2. By setting targets you can
MIND MAP EXERCISE
Feel in Control
By setting targets you can

3. TARGET (GOAL) SETTING BY SETTING GOALS YOU CAN
Determine exactly what is to be achieved
Achieve more
(working harder)
Gain direction
(sign posting)
Improve performance
Gain confidence
BY SETTING GOALS YOU CAN
Feel in control
Improve quality of training
Be less anxious
Evaluate your performance
Increase pride and satisfaction in your performance
Focus your attention
Increase motivation to achieve
Check progress against targets
Be prepared mentally for performing

4. SETTING TARGETS - S.M.A.R.T.
• By knowing what you want to achieve, you know what you need to concentrate on and improve.
• Goals that are too easy to achieve provide little motivation, but unrealistic difficult goals can lead to a loss of confidence and eventual rejection of the goal.
• When setting goals, they should be OBJECTIVE not VAGUE e.g. “to get fit” is too vague – compare with – “ I’m going to lose 5 kg, be able to do 50 sit ups without a break and run 5 km in under 20 minutes by the end of a 12 week training programme.”

5. S.M.A.R.T Targets S. (SPECIFIC)
Goals should be as specific as possible regarding what you want to achieve – Focusing attention.
M. (MEASUREABLE)
You need to be able to tell when you have reached a goal – they should access PROGRESS against a standard and when to set new goals.
A. (AGREED / ACCEPTED)
The goals should be discussed and agreed with you and your coach, otherwise you will not be motivated. The acceptance by both parties gives ownership and confidence to the performer.
R. (REALISTIC)
Goals should be challenging but attainable. They can be motivational, give direction and control anxiety.
T. (TIME-PHASED)
You need a time frame so that you have reached all of your short term goals before the performance. If goals are time-phased they provide a focus and motivation to achieve.

6. TARGET SETTING
GIVE AN EXAMPLE OF A TARGET FROM EACH OF THE FOLLOWING FACTORS
MENTAL
EMOTIONAL
PHYSICAL
SOCIAL

7. TARGET SETTING examples
MENTAL
To reduce by score in my pre –match Anxiety questionnaire to below 24 points.
EMOTIONAL
To reduce the amount of yellow cards I receive by 50% within a season.
PHYSICAL
To increase by Overhead Clear accuracy to 60% of shuttles landing in the back tramlines during 20 isolated feeds.
SOCIAL
To complete 50% of our Fast Break attempts successfully, including a shot on target.

8. MONITORING TRAINING

9. MONITORING
Monitoring is checking the success during your programme of work. We can use the following methods:
Development Diary (pg 38 SOCIAL Booklet)
Repeat methods of gathering information
Knowledge of Results
The full time result
Statistical Analyses

10. Q. Why is it important to monitor your programme?
To allow comparisons to previous information gathered
To see if programme is working (meeting targets)
To see if your programme has been appropriate (S.P.O.R.T principles)
To see if you need to adapt your programme
To motivate you to keep working or to work harder