17. Goal Setting

Question 1

goal definition

Answer 1

object or aim of an action, usually in a specified time limit

Question 2

why do we set goals?

Answer 2

• increase intrinsic motivation
• increase confidence & self-esteem
• accountability/responsibility/ownership
• help reduce anxiety
• fulfilment
• focus & concentration

Question 3

what is goal setting:

Answer 3

mental training technique that can be used to increase commitment towards achieving personal goals

provides personal (intrinsic) motivation

help reduce anxiety & stress when performing at higher levels

Question 4

what should you do with goals?

Answer 4

• should be recorded/written down to track improvement over time
• agreed/shared with coach
• evaluated to use as self-assessment

Question 5

Outcome goals

Answer 5

concerned with end result of a lengthy period of work/competition

Question 6

performance goals

Answer 6

use for ‘stepping stones’ to meet outcome goals

focus on personal achievements & improvements in specific areas of performance

measurable & based on past performances

Question 7

process goals

Answer 7

focus on strategies, techniques or actions an athlete needs to execute to improve performance

Question 8

long term goals

Answer 8

overarching goals that take months/years to achieve

provide overall direction & motivation

Question 9

medium term goals

Answer 9

act as stepping stones towards long term goals

typically take weeks/months to accomplish & help maintain motivations

Question 10

short term goals

Answer 10

immediate objectives that can be achieved in weeks/days

focus on small, specific improvements

Question 11

AO3

Answer 11

• outcome goals can facilitate short term motivation (eg feeling of losing makes you train harder)
• outcome goals before/during performance can increase anxiety
• process & performance goals can have more precise adjustments
• focus too much on outcome goals - lead to demotivation

Question 12

what does SMART stand for

Answer 12

specific
measurable
agreed
realistic
time bound

Question 13

specific definition

Answer 13

should be clear & well-defined, focus on specific aspect of performance

Question 14

specific example

Answer 14

sprinter aiming to improve 100m sprint start technique by decreasing reaction time off blocks

Question 15

measurable definition

Answer 15

goal should have quantifiable criteria to track progress

Question 16

measurable example

Answer 16

footballer working to increase passing accuracy from 80% to 90% in training

Question 17

agreed definition

Answer 17

goal should be discussed and agreed upon with a coach or team to ensure commitment & support

Question 18

agreed example

Answer 18

swimmer setting target with coach to reduce 50m freestyle by 0.5secs over next 2 months

Question 19

realistic definition

Answer 19

should be challenging but achievable based on athlete’s ability, resources and time available

Question 20

realistic example

Answer 20

beginner marathon runner setting goal to complete 10k race withing 6 months rather than aiming for a full marathon easily

Question 21

time bound definition

Answer 21

should have a deadline to create urgency & maintain focus

Question 22

time bound example

Answer 22

rugby player aiming to increase squat strength by 10kg within 8wks to improve tackling power