Goal SettingGoal Setting

Setting Goals Setting Goals Sports Psychology WorkshopSports Psychology Workshop

Coach DoronCoach Doron

AgendaAgenda

DefinitionsDefinitions Research related to goal - settingResearch related to goal - setting Doron’s Top 10 goals-setting strategiesDoron’s Top 10 goals-setting strategies SMART goalsSMART goals In / out of your control In / out of your control Poorly stated goals / problem goalsPoorly stated goals / problem goals Setting goals for yourselfSetting goals for yourself

Let’s Set Some GoalsLet’s Set Some Goals

Write down 1-2 goals right nowWrite down 1-2 goals right now

Positive QuotePositive Quote

The coach must have goals. The team must have goals – real vivid living goals… goals keep everyone on target. Goals commit me to the work, time, pain and whatever else is part of the price of achieving success.

- Top collegiate tennis player

Goal Setting DefinitionGoal Setting Definition

A goal is an objective or desired A goal is an objective or desired outcome outcome

ResearchResearch

An effective tool for making progress by An effective tool for making progress by ensuring that participants are clearly ensuring that participants are clearly aware of what is expected. aware of what is expected.

A process that allows you to specify A process that allows you to specify then work towards your own objectives.then work towards your own objectives.

Goal setting is an extremely powerful Goal setting is an extremely powerful technique for enhancing performance technique for enhancing performance but it must be implemented correctly. but it must be implemented correctly.

Interesting FactsInteresting Facts

Not setting goalsNot setting goals Do your best Do your best Setting goals that lack specific Setting goals that lack specific

guidelines (to be discussed guidelines (to be discussed shortly)shortly)

Setting effective goalsSetting effective goals

Not Useful

Useful

ResearchResearch

Goals focus attention towards goal-Goals focus attention towards goal-relevant activities and away from relevant activities and away from goal-irrelevant activities goal-irrelevant activities

Goals serve as an energizer; higher Goals serve as an energizer; higher goals will induce greater effort while goals will induce greater effort while low goals induce lesser effort. low goals induce lesser effort.

ResearchResearch

Goal commitment – people will perform Goal commitment – people will perform better when they are committed to better when they are committed to achieve certain goals. achieve certain goals.

Feedback – keep track of performance to Feedback – keep track of performance to allow employees to see how effective they allow employees to see how effective they have been in attaining the goals. Without have been in attaining the goals. Without proper feedback channels it is impossible proper feedback channels it is impossible to adapt or adjust to the required to adapt or adjust to the required behavior. behavior.

Doron’s Top 10 Goal Setting Doron’s Top 10 Goal Setting StrategiesStrategies

1010 99 88 77 66

55 44 33 22 1 1

Doron’s Top 10 Goal Setting Doron’s Top 10 Goal Setting StrategiesStrategies

Set SMART goals (please write this Set SMART goals (please write this down…)down…)

#10 Specific#10 Specific #9 Measurable#9 Measurable

(#’s are good!; subjective evaluation…)(#’s are good!; subjective evaluation…) #8 Attainable #8 Attainable #7 Realistic#7 Realistic #6 Time Oriented#6 Time Oriented

Doron’s Top 10 Goal Setting Doron’s Top 10 Goal Setting StrategiesStrategies

#5 #5 ININ your control your control If you emphasize winning games or If you emphasize winning games or

championships, realize this also is out of championships, realize this also is out of your control… your control…

#4 Set competitive and #4 Set competitive and practicepractice goals goals #3 Set #3 Set shortshort (within three months) and (within three months) and

longlong term goals (more then 3 months) term goals (more then 3 months) #2 #2 ShareShare your goal and your goal and rewardreward yourself yourself

Doron’s Top 10 Goal Setting Doron’s Top 10 Goal Setting StrategiesStrategies

#1 Outcome (5%); process (95%)#1 Outcome (5%); process (95%) I want to win (outcome) the next game… I want to win (outcome) the next game… Great… but tell me how? Use subjective Great… but tell me how? Use subjective

evaluations (you evaluate yourself) and focus on evaluations (you evaluate yourself) and focus on the process… the process…

** What ** What actionaction will you take? ** will you take? ** Be 90% concentratedBe 90% concentrated 90% confident 90% confident Talk to myself in a positive way 95% or say three good Talk to myself in a positive way 95% or say three good

things per periodthings per period As a goalie, I want to block all the shotsAs a goalie, I want to block all the shots Again, not specific… & how will you measure?Again, not specific… & how will you measure?

Anticipate (100%)Anticipate (100%) Enjoyment (100%) (list three things that you enjoyed)Enjoyment (100%) (list three things that you enjoyed) Etc. Etc.

Problematic Goals Problematic Goals

I want to do my best for my next I want to do my best for my next gamegame Do my best is not specific enoughDo my best is not specific enough

I want to win my next gameI want to win my next game Not specific enough (Not specific enough (how will you do it?)how will you do it?) Keep in mind this can be considered Keep in mind this can be considered

more out of your controlmore out of your control

Good GoalsGood Goals In the next three games, I would like to be In the next three games, I would like to be

more positive (80%) measured by thinking more positive (80%) measured by thinking 4/5 positive thoughts and saying at least 4/5 positive thoughts and saying at least three positive things to my teammates. three positive things to my teammates.

In the next three games, I would like to In the next three games, I would like to create at least two scoring opportunities create at least two scoring opportunities by 1) anticipating the play (90%) and 2) by 1) anticipating the play (90%) and 2) being more focused (90%). being more focused (90%).

Good GoalGood Goal

In the next practice, I would like to In the next practice, I would like to focus on things in my control (what I focus on things in my control (what I think of my performance rather then think of my performance rather then what others think of my what others think of my performance). performance).

Keeping Track of Your Goals Keeping Track of Your Goals & Giving Yourself & Giving Yourself

Opportunity for SuccessOpportunity for Success Be prepared to write your goals. Be prepared to write your goals. Be prepared to practice your goals Be prepared to practice your goals

by doing something about it. by doing something about it.

Your Turn Your Turn

Now you can set other short term goals Now you can set other short term goals (within six months) and long term goals (within six months) and long term goals (more then six months). (more then six months).

Under the mental skill of goal setting, Under the mental skill of goal setting, create a new title (centre it) Short create a new title (centre it) Short Term, skip a few lines and then another Term, skip a few lines and then another title (centre it) called Long Termtitle (centre it) called Long Term

Write 1-2 short terms AND long terms Write 1-2 short terms AND long terms goalsgoals

Improve the Chance of Improve the Chance of Success Success

Below each goal write up to three things Below each goal write up to three things that you can do to improve its chances of that you can do to improve its chances of success. success.

For example: Short Term Goal: In the For example: Short Term Goal: In the next five games I want to shoot 80% or next five games I want to shoot 80% or more from the free throw line.more from the free throw line.

Next add another title called Follow Up. Next add another title called Follow Up. Stay after practice and work on free Stay after practice and work on free throws for 10 min. throws for 10 min.