Goal setting in training

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Goal setting is the development of an action plan. Designed to support and motivate you in the process of achieving your goals. This is done by progressively challenging, your baselines of skills performance. A goal for a sprinter that runs 100m in 12s, might be running 100m in 10s. Goals like this or any other goal can be accomplished using goal setting tools. 

Goal setting tools

  • Process goals
  • Outcome goals
  • Short-term goals
  • Long-term goals

Process goals

Process goals are what we can change or do every day, to achieve an outcome goal. Such as, routine, diet, technique, habits, effort, recovery/resting time, etc. It helps you improve the necessary things, to you reach your goal. Every single thing matter.

  • A better nutrition gives your muscles energy, to work harder
  • The adequate rest promotes muscular improvements
  • Training increases protein levels, thus it improves nutrition
  • An extra effort stimulates your muscles, to make adjustments, to reach higher repetition, weight, speed, etc...

Process goals help you reach your outcome goal and hey also help you improve the other process goals.

Outcome goals
Outcome goals are the main goal that we have in mind during the performance. Such as, to win the match or race. We have little control over outcome goals and even so, it makes the difference. It increases our motivation, desire to win and stimulates us to make an extra effort. This results in having a wonderful performance.

Short-term goals

Short term goals are realistic and easy to achieve within a short time. Short term goals are based on improvements that, help us achieve a long-term goal. A gymnast wanting, to do a triple backflip. Can use short-term goals to achieve it, such as:
  • Improve balance in landing
  • Jump 5 cm higher
  • Turn faster
Short-term goals increase the probability of success. They are challenging but realistic. This increases self-esteem, confidence and self-efficacy.

Long-term goals

Long-term goals are difficult achievements we dream of. They are goals we would love to do that, would take us a long time to achieve.

Some long-term goals:

  • Winning the league competition
  • Becoming the fastest player on the team at the season end 
  • Becoming the strongest at the gym we go to, within 2 years
  • Lose 20kg
Long-term goals give us a purpose to work hard, to achieve our short-term goals. It makes practice days more enjoyable.

Applying goals setting

  1. Set a long-term goal (dream)
  2. Set short-term goals, to help you achieve your long-term goal 
  3. Use process goals to make the changes you need to improve
  4. Focus on your outcome goal and do your best
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