Goal Setting

Athletes do not plan to fail, they simple fail to plan.

Defining Goals and Types of Goals

Outcome and Performance Goal Definitions

Outcome goalFocus on achieving a victory in a competitive situation (e.g., beat someone).

Performance goalFocus on achieving standards based on one’s previous performances, not on the outcome of others (e.g., increase field-goal percentage).

Outcome and Performance Goals in Behavior Change

Outcome and performance goals all play a role in behavior change. The key is knowing where to focus each goal.

Don’t focus all your attention on outcome goals.

Outcome goals can facilitate short-term motivation, but often lead to anxiety before and during competition.

Outcome Goals in Behavior Change

Common Outcome Goals

• 20 wins this season• Team fielding % of .965.• As a team, have at least 6 hits per game• At least 30 stolen bases this season• Average of 3 goals per game• Free throw % of 80% for team for the

season

Performance goals are less dependent on the behavior of others.

Particularly useful before competitions.

Too much focus on a specific performance goal (e.g., run a personal best) can create anxiety.

Performance Goals in Behavior Change

Performance Goals

• I am going to work on my pre-competition routine before each time I hit in the game.

• I am going to shoot 35 extra free throw per practice to improve my free throwpercentage.

• In practice I set 50 extra balls to the middle hitter.

Is Goal Setting Effective?

Research has shown that goal setting is an extremely powerful technique for enhancing performance, but it must be correctly implemented.

Why Goal Setting Works

Athletes who set performance (rather than outcome) goals experience less anxiety and more confidence and satisfaction.

Key:

Principles of Goal SettingSet specific goals. Specific goals, as compared with general “do your best”goals, are most effective for producing behavioral change.

1.

Set difficult but realistic goals. Goals should be “moderately” difficult.

2.

Principles of Goal SettingSet long- and short-term goals.Use goal staircases that link long-and short-term goals.

3.

Set performance and process goals, as well as outcome goals. For every outcome goal, set several performance and process goals that will lead to the desired outcome.

4.

Principles of Goal SettingSet practice and competition goals.5.

Record goals. “Ink it, don’t think it.”

Develop goal-achievement strategies.Develop specific goal-achievement strategies that include how much and how often things will be done in an effort to achieve a goal. Be flexible, however.

6.

7.

Principles of Goal SettingSet positive goals as opposed to negative goals. Example would be increase the percentage of good first serves in tennis.

8.

Foster an individual’s goal commitment.Promote goal commitment by encouraging progress and providing consistent feedback. Solicit the athlete’s input.

9.

Principles of Goal Setting10. Provide evaluation of and feedback

about goals. Goal evaluation and feedback are essential parts of facilitating behavioral change via goal setting.

Team Goal–Setting Principles

Establish long-term goals first.1.Establish clear paths of short-term goals on route to the long-term goals.

2.

Involve all members of the team in establishing team goals.

3.

Monitor progress toward team goals.4.Reward progress made toward team goals.

5.

Foster collective team confidence or efficacy concerning team goals.

6.

Designing a Goal–Setting System

Planning Phase1.

Assess abilities and needs.

Set goals in diverse areas.Identify influences on goal-setting systems (athlete’s commitment, potential, and opportunity to practice).Plan goal achievement strategies.

Designing a Goal–Setting System

Meeting phase2.

Schedule meetings.

Focus on one goal (initially).

Designing a Goal–Setting System

Implementation and evaluation:3.Identify appropriate goal-evaluation strategies.Provide support and encouragement.

Plan for goal reevaluation.

Problems in setting goals

• Setting goals early and never evaluate the goals until the end of the season.

• Forcing athletes to set goals that do not match their need.

• Failing to modify a goal that is unattainable• Only setting outcome goals• Failing to recognize how much time is needed

to achieve the goals.• Setting only technique related goals

Ways to help athlete’s commit to their goals!

• Write them down• State them to others• Keep a log• Provide the athlete constant feedback about

their progress.• Incorporate their goals into daily practice