1. Goal Setting for Peak Performance
Lalit M. Tiwari
“Without goals you are like a ship without a rudder – heading in no particular direction.”

2. Goal Setting
An important strategy of setting targets for the performer which help increase their motivation, confidence and performance.
It is an effective motivational technique that boosts skill learning as well as competitive performance. Athletes tend to be more focused and committed to training when goals are clearly established and they know exactly when they have achieved them. 

3. Introduction to Goal-Setting
One of the most used techniques in applied sport psychology
Influences the performance of athletes of varied age and ability levels
Makes positive changes in psychological states like anxiety, confidence, and motivation
For goal-setting to be effective, coaches and sport psychologists must its process and the factors that affect it

4. Definition of a Goal
Goal = an “objective or aim of action” that attains “a specific standard of proficiency on a task, usually within a specified time limit”
Goal’s focus is on achieving some standard
There are different kinds of goals
Goal setting is a mental training technique that can be used to increase an individual's commitment towards achieving a personal goal. Having a short or long term goal can encourage an individual to work harder, to be more focused on the task and to overcome setbacks more easily.

5. Functions Goal Setting is generally thought to affect
performance in the following ways,
A T T E N T I O N
E F F O R T
P E R S I S T E N C E
N E W S T R A T E G I E S
REDUCING ANXIETY

6. Functions
ATTENTION
Setting goals provides the performer with the focus
for successful performance
EFFORT
Setting goals helps the performer achieve the necessary effort to accomplish that goal
PERSISTENCE
Goal setting helps a performer maintain their effort over a period of time
NEW STRATEGIES
Goal setting helps the performer to devise effective strategies to help them achieve their goals

7. 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

8. Importance of Goal Setting
Goals help establish direction for on-going activities, identify expected results, improve teamwork through a common sense of purpose, and heighten performance levels by setting targets to be achieved.
Goal setting is an extremely powerful technique for enhancing performance so it is one of the most important strategies you can implement for success in any environment. Goal setting helps to focus attention and it is critical tomaintain and enhance motivation. Goal setting gives direction both in the short term and the long term and you can see success as you achieve your short term goals. This increases yourconfidence as you are being success and achieving. 

9. •. Outcome Goals are opposite to Performance Goals
• Outcome Goals are opposite to Performance Goals. Whilst the work that it takes to meet a goal is very important, the outcome goals focus on the result of the work and not the actual work.
• There is more control over performance goals than over outcome goals: the best time for a 800m race could be improved but it will still not secure a win in the race.
• Performance Goals give a performer a better chance of success, which leads to an increase in confidence and motivation.

10. Types of Goals
Outcome goals – standards of performance that focus on the results of a contest between opponents or teams
Performance goals – focus on improvements relative to one’s own performance
Process goals –specify the procedures the athlete must engage in during performance in order to perform well
Process + Performance = Outcome

11. Outcome goals
Outcome goals are related to winning and losing or specific results of a competition.  This is the end result.
Outcome goals are to do with winning or performing better than someone else. They refer to the desired end result e.g. selected to represent your national team. These can be highly motivating long term goals but as they not under the individuals control and are affected by how others perform, they are limited without related process and performance goals.

12. An outcome goal would relate to a competition—to win the 400-meter race at next Saturday’s meet.
They are the result of the successful application of process and performance goals. Examples include: -
To select in Indian basketball team
To win 100 meter sprint in intercollegiate athletic meet
Finishing first in a swimming competition

13. Outcome goals are those that compare the performances of athletes with those of other athletes. For example, " I want to win the state championship" means that the athlete's outcome depends on the performances of others.

14. Performance goals
Performance goal refers to athlete’s actual performance in relation to their own standard of excellence. (eg. Improve their high jump from 5 feet 9 inch to 6 feet.)
Performance goals are related to various statistics that can help a person improve at what she is trying to do.
Performance goals specify a specific standard to be achieved. Performance goals are about personal standards (for a runner this might be a time for a specific distance {33 minutes for 10km}) and as such are unaffected by the performance of others and so totally under the control of the individual.

15. Performance goals can be used to monitor achievement of Process Goals and progress towards the deisred outcome goal.
Performance goals encourage the development of mastery and can make a performer feel satisfied with a performance even if they do not win.
Performance goals are usually more effective than outcome goals, because achieving a performance is in the control of the athlete, but achieving the outcome goal depends on other competitors in the meet as well as the athlete. 
These are the goals that track your improvement in the sport.

16. Process goals
This is the actions needed to execute the goal correctly.
Process goals, over which the individual has complete control, deal with the technique or strategy necessary to perform well. Process goals can also be established to map the route to achieving the desired Performance Goals.
Process goal are concerned with how athlete perform particular skills or execute certain strategies. They are typically the focus in practice or training

17. These are the goals of executing the actual training process it takes to improve your performance in sport. Here are some examples:
maintain controlled rhythm in the long jump run up
run at 5 minute mile pace
engage legs before arms when throwing the discus
Taking all of your supplements without missing any for a bodybuilding show
Making sure to hit all of your physical therapy sessions after a powerlifting meet so that you can heal up completely before training hard for the next one

18. Copyright © 2015 McGraw-Hill Education.
SETTING GOALS
There are FOUR areas in which you will want to set goals for yourself :
SPORTS TECHNIQUES (Eg. Lay up shot; high jump techniques; passing in football; the skills of your sport)
PHYSICAL FITNESS (Eg. Strength; Speed; Endurance; Agility; Power; Flexibility; etc)
MENTAL & EMOTIONAL FITNESS (Eg. Concentration; Positive Attitude; Confidence; Self Control; Motivation; etc.)
RELATIONSHIPS (Coach; Teammates; Game Officials; Opposition; Friends; Self)
Copyright © 2015 McGraw-Hill Education.

19. Principles of goal setting
SMARTER
Outcome Goals, Process Goals and Performance Goals all need to be SMARTER:
Specific - make them as precise and detailed as possible
Measurable - a method by which you can quantify or rate your current position and then determine the amount of improvement required
Accepted - goals need to be shared and negotiated with all others involved
Realistic - the goal is realistic yet challenging
Time phased - date is set for when the goal is to be achieved by
Exciting - goal motivates the individual
Recorded - the goal and progress towards it are recorded

20. Specific
Specific about what you expect the athlete to accomplish. These are much more clear than "do-your-best".
Set specific goals. Specific goals produce higher level of task performance than no goals or general do your best goals.
Telling athletes to go out and do your best is not as powerful in enhancing motivation and performance as encouraging athlete to achieve a specific measurable goal.
Setting general goals such as improving your shooting percentage in basketball is easy but it becomes hard to determine how to go about doing this without specific criteria or directives. Specifying how and when to do things can help to this end. 

21. Measurable 
A measurable goal is one you can quantify, in the sense that you know exactly how close you are to achieving that goal. 
a method by which you can quantify or rate your current position and then determine the amount of improvement required

22. Accepted
goals need to be shared and negotiated with all others involved.

23. Realistic
Goal should be difficult and challenging and attainable. Goal that are too easy do not present a challenge to athlete, which leads to less than maximum efforts. Setting goal that are too difficult and unrealistic will often result in failure and can cause frustration, lowered self confidence and motivation and decrease performance.

24. Set long and short term goals

33. UNIT 1 - Information
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.

38. Goal-Setting Guidelines
Set goals in measurable and behavioral terms (explicit, specific, and numerical)
Set moderately difficult, but realistic goals
Set short-range AND long-range goals
Set process, performance, and outcome goals
Set goals for practice and competition
Positive vs. negative goals

39. Goal Setting Guidelines (cont.)
Set target dates for attaining goals
Identify goal-achievement strategies
Write goals down
Provide feedback on goal achievement
Provide support for goals
Coach, Teammates, Family
Set group goals

40. Common Problems Too many goals too soon
Failing to recognize individual differences
Setting goals that are too general
Failing to modify unrealistic goals
Failing to set process and performance goals
Failing to understand the time-commitment required in goal-setting
Setting only technique-related goals
Failing to create a supportive atmosphere